We all know the benefits of a good night’s sleep: we’re more energetic, happier throughout the day, and are better able to ward off sickness. But there are also surprising benefits every person needs like improved memory, more creativity, healthier weight, and lower stress.

Sleeping can be an elusive goal for many of us, though. According to a national study of adults, nearly one-third of all respondents suffered from symptoms of insomnia. But have no fear, there are a few things we can do to overcome it and wake up ready to take on the day!

Yoga/Breathing Exercises

Controlled breathing through meditation or yoga has proven to be effective for many people who have trouble falling asleep and staying asleep. There are a few different ways to get control of your breathing and calm your mind and body to transition into sleep.

The first is through breathing exercises. While lying in bed, place your hands on your stomach and focus on the sensation of your hands moving up and down while you slowly breathe in and out until your mind feels clear and calm.

If breathing exercises don’t help, yoga before bed may be the answer. Many poses and sequences focus on releasing the stress that builds up in inactive or overused muscles. Videos of helpful poses and routines can be found on YouTube or health websites, so you won’t have to search far!

Chamomile Tea

Chamomile tea has been used for its medicinal qualities for centuries. Not only will it help relax your muscles and mind, but many claim it helps ward off nightmares or other upsetting thoughts that can disrupt peaceful sleep.

The active compounds in chamomile have been found to relieve anxiety and stress. Making a hot cup of chamomile tea one of the easiest ways to relax your mind and body in preparation for restorative sleep.

Supplements and Vitamins

Supplements and vitamins have been used to combat human ailments since the beginning of time. Everyone knows to take calcium for strong bones, and vitamin C to fight a cold, but scientists are making it easier than ever to stay healthy and in control of your body.

Q Sciences has created Q Sleep, a natural sleep support spray formulated with the highest quality, all-natural ingredients that are easily absorbed into the bloodstream through the mouth to help you quickly fall asleep, and stay asleep, so you wake up feeling refreshed. A few of these natural elements are:

• Melatonin: the natural hormone our bodies produce to aid in sleep
• Peppermint: relaxes muscles and calms any stomach pain or intestinal discomfort
• Passionflower: often used to combat insomnia as well as anxiety and nervousness

These, as well as other natural sleep inducers, combine to create an easy way to calm your mind and body before heading off to bed.

Power Down

Electronics have permeated our 21st-century lives and are taking a toll on our sleeping habits. Checking one last email or scrolling through social media in bed has become ritual for many. Evolution has taught our bodies that light signals time to be awake while darkness signals sleep, but the light from our electronics has been shown to throw off our bodies’ circadian rhythm, tricking the brain into thinking it’s actually time to be awake right before you try falling asleep.

Experts are now suggesting a “power down” time one hour before bed, using your phone as little as possible and dimming the lights around your house. This will help your brain recognize that it’s time to start calming down in preparation for sleep, leading to more restful sleep and an easier wake-up call.

A good night of sleep is the best way to stay healthy and in control, so the next time you’re having trouble falling asleep, just remember these steps. They’re simple ways to quickly ease your mind and relax your body. You’re one step closer to waking up feeling refreshed and ready to take on the day!

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