Thursday, November 23, 2023

Seven Tips for a Deeper Night's Sleep

Here are seven tips for a better night's sleep, along with insights on how USANA's Pure Rest melatonin product might assist:
  1. Establish a Routine: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock.

  2. Create a Relaxing Bedtime Ritual: Develop a calming routine before bed, such as reading, taking a warm bath, practicing meditation, or gentle yoga. This signals to your body that it's time to wind down.

  3. Limit Screen Time: Reduce exposure to screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep.

  4. Maintain a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine if needed.

  5. Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for light snacks if you're hungry, and consider herbal teas like chamomile, which can have calming effects.

  6. Regular Exercise: Engage in regular physical activity, but aim to finish exercising at least a few hours before bedtime. Exercise helps promote better sleep, but doing it too close to bedtime may have the opposite effect.  Just a few stretches will loosen your body to sleep.  Massage your feet and calves as well.

  7. Consider USANA'S Melatonin Supplements: Pure Rest: may assist in regulating sleep patterns, especially if taken in accordance with recommended dosage and timing. The pure melatonin from Switzerland in Pure Rest is a hormone that helps control your sleep-wake cycle, and supplementing it can be beneficial for individuals who have trouble falling asleep.  I find it helps me sleep through the night as well.

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