The ABC of catching those ZZZs
Always being tired is something most people tend to accept as part of a natural transition into adulthood. It’s the welcome sign that marks your entrance into having more important things to do with your time, like deadlines, dinners or one more episode. But skimping on sleep will have you going from Sleepy to Grumpy with none of the redeeming dwarfs to get you through your day.

A lack of sleep has been clinically proven to mess up your mood, brain function, hormones and even cause you to gain weight. Whereas enough sleep helps your body repair, keeps you alert, helps boost immunity and elevates your mood. So, if you’re tired of, well, being tired, and want to know how to get good sleep, then you’ve come to the right place.

Set a sleep schedule:

It’s not just about quantity; it’s also about consistency. Everyone knows that the average adult needs 7-8 hours of rest, but when we get those hours also indicates how much we’re getting out of those hours.

Setting a circadian rhythm or a natural sleep-wake cycle is like programming your body clock. Once you get used to your schedule, your body will lull itself to sleep each night, and you’ll wake up in the morning refreshed roughly at the same time every day too. (1)

Try and avoid screen-time before bed:

That last episode isn’t quite the bedtime story you had hoped for. Blue light or the light emitted from any device’s screen is registered as sunlight by the brain. In turn, it blocks the body’s production of melatonin, the sleep hormone.
Reducing exposure a couple of hours before bed can actually induce drowsiness and improve the quality of sleep. Avoid the backlit tablet for readers, and e-reader or an audio book is much more sleep-friendly. So maybe skip Netflix and just chill. (2)

Wind down for the night:

You don’t want to take your mental stress to bed with you. Stress is a stimulus that fights the hormones that induce sleep. Skip caffeine and maybe opt for a soothing chamomile tea to relieve stress before sleeping. Lavender candles or oils can help set the mood for a sound sleep.
It doesn’t have to take 2 hours or 115 sheep counts to get you to doze off. A dark room and a relaxed mind will get you there just fine. (3)

Workout for better sleep:

Aside from the obvious reason that physical exertion will tire you out, exercise has great effects on your ability to sleep. Movement releases endorphins, hormones that help you decompress and increase alertness.
The higher body temperature also indicates to your brain that it’s time to be awake. These two responses tend to wear off over the course of the day and begin to facilitate sleepiness. So there you have it, sit-ups could help you lie down. (4)

Make sure your room and bed is cozy:

There are lessons to be learned from the bedtime stories of our youth. The princess not getting to bed because of a pesky pea and Goldilocks not knowing which one is just right. Find the right mattress, something firm enough to not give you back pain but soft enough to be comfortable.
Clean bedding and ventilation enhance the sleeping experience while a cool room sets the tone. Gadgets like a white noise machine or an air purifier aren’t necessary but can really take rest and relaxation to another level. Remember puffy pillows, not puffy eyes. (5)

Science can help you sleep better:

Sweet dreams are indeed made of these. Melatonin supplements are packed with the sleep hormone, which is also produced by our bodies. But sometimes due to factors affecting age or even when changing time zones our natural production goes haywire. Supplements can help regulate the production of melatonin and induce sleep. Ours has the added benefit of chamomile and L-theanine to help you curb stress, while the tagara root has been known to act as a natural muscle relaxant.
The power-packed combination of melatonin, Vitamin E, and a host of other goodies makes sure Nyumi’s beauty sleep gummies brings rest to the restless. A perfect night cap than works on your skin too, so that your mood isn’t the only thing glowing in the morning. (6)
But most importantly, don’t let the bedbugs bite.

References:
https://www.healthline.com/health/best-time-to-sleep
https://www.webmd.com/sleep-disorders/sleep-blue-light
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
https://www.healthline.com/nutrition/17-tips-to-sleep-better
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep