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It's a question we've all asked ourselves at one time or another.
You're wide awake, but you can't seem to drift off into the land of nod.
What is going on? Why are you so restless and unable to sleep when everyone else in your house is snoring away?
If you've ever found yourself tossing and turning until 5 am, feeling like you haven't slept a wink? You're not alone.
In fact, it's very common to have trouble sleeping from time to time. Read on for some tips that may help you get back your Zzzzs.
Check off how many symptoms apply to you:
Sleep stages allow the brain and body to recuperate and develop.
Without enough deep sleep or REM sleep, we can almost guarantee decreased functions in our emotional, mental, and physical health. And understanding these phases of sleep can help us reach our end goal – better, more restful ZzZ's.
At night, our brain cycle through four stages of sleep:
This is the stage before you fall asleep. Think of this as when you are about to doze off. Your heart rate and breathing start to slow, muscles relax, and your body prepares to sleep.
This is the period of light sleep as your body relaxes. Your body temperature drops, and muscles relax.
This is your deep sleep phase. This is where your brain finally gets to relax, and your body reaches its most restful state. Heart Rate slows, breathing slows, and your body focuses all its energy on repairing and rejuvenating.
This stage happens about 90 minutes after you fall asleep and is when you typically dream. Heart rate speeds up, blood pressure rises, and your nervous system is at near waking levels. But your arm and leg muscles are temporarily paralyzed (this is important, so you don't act out your dreams!). REM sleep is a CRUCIAL part of the memory, learning, and the creative process.
You are well aware of how frustrating it is to lose sleep. You toss and turn, get up and lie down again, only to stare at the ceiling, knowing that you will wake up tired. Start by creating a nighttime routine for yourself, which should include:
When going to bed and waking up at the same time each day, your circadian rhythms are set. This will allow you to have a regular sleep schedule and feel rested in the morning on a daily basis.
Let's make this a routine part of your bedtime preparation. The main goal is to slow down your body, so you are ready for sleep. This can mean taking medications, vitamins and setting an alarm. Plus, you can go to the bathroom right before bed. This will make it less likely that you will have to get up in the middle of the night.
You can still drink coffee in the morning. But caffeine keeps you awake, especially if you drink it later in the day. And even though alcohol might help you fall asleep, it interrupts your REM sleep. This then keeps you awake during the night and lowers the quality of your sleep.
Even if you're busy, do your best to get moving at least 3 to 4 times per week. If you have trouble sleeping, try exercising in the morning so that your body has time to calm down. If you work out too close to bedtime, your body may not be able to fall asleep because it's too stimulated.
Try meditating, exercising, reading a book, and winding down. It's important to put away all technological devices, including TVs and laptops so you can reconnect with your mind and body. Some people to calm down, it can be a bath or a quick walk with the dogs. Find what works best for you and make it a part of your routine.
Stay cool while you sleep by turning down the heat in your room to a lower setting. This can help promote a better quality of sleep.
SleepWell is the best all-natural breakthrough sleep-aid you can take today.
TruLean's SleepWell is made of up # all-natural ingredients that help you get deeper and restful sleep. Take a look at what's inside:
Rutaecarpine: Neutralizes the stimulating effects of caffeine and speeds elimination from the body. This is great for our over-caffeinated culture as caffeine has a 6-hour half-life, meaning that 50% of the caffeine you ingest is still in your body 6 hours later!
Reishi Mushroom: This has been used for centuries in ancient Chinese medicine to produce a calming and relaxing effect.
Inositol: Is a naturally occurring amino acid that helps promote a feeling of calmness. Inositol can help promote the release of the feel-good chemical serotonin. The more serotonin you have, the easier it is to fall and stay asleep.
L-theanine: This amino acid is known for creating alpha brain waves (the type of brain waves that create relaxation and sleepiness).
Melatonin: A hormone responsible for triggering sleep cycles.
Gamma-Aminobutyric Acid (GABA): A naturally occurring compound produced in your brain that helps to relax and calm your mind and body.
5-Hydroxytryptophan (5HTP): An amino acid that supports your body's natural serotonin production. Which is responsible for feelings of wellbeing and lowering anxiety.
Vitamin D: It has both a direct and indirect role in the regulation of healthy sleep patterns.
Magnesium: When taken close to bedtime, magnesium aids in the process of activating the parasympathetic nervous system (the system responsible for relaxation)! This then signals the brain to start producing melatonin.
Zinc: Numerous studies support diets high in zinc promote longer periods in restorative sleep stages. As well as promotes less wakefulness throughout the night.
If you have trouble sleeping or staying asleep, SleepWell is perfect for you.
SleepWell from TruLean Nutrition is only available for limited quantities online at our official store here.
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