Are you tossing and turning instead of sleeping through the night? Don't worry. You're not alone. According to the Sleep Foundation, 35% of U.S. adults aren't getting the recommended seven to nine hours of sleep nightly. If you're not hitting REM sleep, you could be feeling drowsy in the morning and tired throughout the day. You don't need to invest in more coffee. There are several things you can do to get a better night's rest. From creating a better sleeping atmosphere and keeping a regular bedtime routine to using a melatonin diffuser, here are some helpful tips to get to sleep faster and stay asleep longer without prescription medications.
Stick to a Schedule
Your body works better when everything's in symmetry. A regular sleep-wake schedule can improve your sleep quality by helping you fall asleep faster and sleep longer. You have a circadian rhythm that keeps your body on a 24-hour cycle. Any disruption in this internal clock, such as jet lag, third-shift work, and screen use late at night, can make it difficult to fall asleep. Additionally, it can cause you to wake up multiple times throughout the night, reducing the quality necessary for a productive day.
Create the Ideal Sleep Environment
A top reason people have trouble sleeping is their atmosphere. If your room isn't favorable to sleep, it'll take longer to fall asleep, and challenging to stay in bed. Adding items like room-darkening blinds and a comfortable bed can make all the difference in your sleep quality. This step is crucial for people who work the third shift. Your body doesn't like the reversed sleeping pattern and can fight it. By using light-filtering blinds that make your room dark, adding a sleep mask, and using white noise to block out talking and other distractions, you can trick your body into thinking it's nighttime.
Skip High-Sugar Snacks, Caffeine, and Alcohol at Night
Although there's nothing wrong with indulging occasionally, too much sugar, caffeine, and alcohol at night isn't good for sleep. Both sugary snacks and alcohol raise your blood sugar levels, which can make it difficult to fall asleep. Also, excessive urination as your body removes the sugar and caffeine can keep you awake on and off all night..
Use Melatonin for a Sleep Aid
Many children and adults use melatonin for a sleep aid. Your body naturally produces melatonin to tell the brain it's time to fall asleep. When you use a melatonin diffuser, you're helping your body get ready a little faster. It's a win-win situation—the supplement is safe, easy to use, and works in minutes.
Time's precious. Stop spending hours trying to fall asleep. Instead, add a Melo Air melatonin diffuser to your nightly sleep routine and drift into the dreamworld quickly. Choose from different Melo Air pen flavors that taste good and improve your sleep quality, such as Midnight Mint, Banana, and Bubble Gum. The popular and effective supplement works with your body to induce sleep and help you wake happy and refreshed in the morning.