Reduce Blue Light Exposure at Night
Exposure to bright lights during the day is beneficial, but at nighttime, light exposure has the opposite effect. Interestingly, this is due to its effect on your circadian rhythm, which tricks your brain into thinking it’s still daytime. This process reduces hormones like melatonin, which helps you relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — can be working against you when you're trying to hit the snooze button.
- Wear glasses that block blue light
- Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
- Stop watching TV and turn off any bright lights 2 hours before heading to bed
Try Natural Remedies
The great thing about natural remedies is that they generally do not come with adverse effects, so you can experiment with these options without the worry.
- CBD: The general rule of thumb is that higher doses of CBD have a sedative effect, so it’s best to take it about 30 minutes before you’re heading to bed.
- Magnesium: Magnesium plays a role in over 300 enzymatic reactions in the body, and maintaining proper levels is critically important for many physiological processes and functions. For example, magnesium helps regulate our circadian rhythm and can ward off depression and help manage stress, which is linked to insomnia and poor sleep quality. You can even find magnesium in natural food sources such as dark leafy greens, nuts, legumes, and whole grains.
- Herbal Tea: Chamomile has a long tradition of use as a sleep remedy, but other herbs, such as lemon balm, valerian, lavender, and ashwagandha are also used as natural sleep aids.
We do recommend you consult with your doctor before trying something new.
A worried mind can feel like the enemy of sleep. However, sometimes physical tension is the one to blame. Practice techniques to quiet a racing mind such as meditation, calm and positive affirmations, breathing exercises, progressive muscle relaxation, and biofeedback. Even just a few minutes a day may help to improve your sleep. Remember, it isn’t about doing it all perfectly, it is just about starting something and sticking to it.