Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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The average person spends approximately one-third of their life sleeping. Assuming you live to 70 years old, that’s about 23 years of sleeping, so it is important, to say the least. During sleep, the body has a chance to health and rejuvenate. Without proper rest, you will likely not feel your best, which can also trigger you to make unhealthy decisions, from the food you eat to lack of exercise. 

If you cannot sleep or experience difficulty falling asleep on a regular basis, you may require some natural sleep aids. Tens of millions of people experience difficulty focusing due to lack of sleep. In fact, the National Highway Traffic Safety Administration reported that millions of people nod off while driving. 

Fortunately, you do not have to let sleep get the better of you any longer. You can make some simple lifestyle changes, such as using natural sleep aid options that help you feel more refreshed. Additionally, being in sync with the body’s natural sleep-wake cycle, the circadian rhythm, can also help improve overall sleep. In addition to experimenting with the following sleep aids, consider establishing a consistent bedtime routine, avoiding caffeine too late in the day, and getting away from screens too close to bedtime. 

Magnesium

Studies confirm that people who are deficient in magnesium have more difficulty falling and staying asleep. Alternatively, people with higher magnesium levels tend to experience deeper sleep. That is especially true when sufficient magnesium intake is coupled with calcium intake, as calcium optimizes magnesium absorption. If you need help getting more magnesium in your diet, consider the following food ideas and combinations:

• Banana with almonds 
• Steel cut oats with dark cherries
• Kefir with turmeric and cinnamon
• Chamomile, passion flower, and valerian tea
• Avocados
• Crackers with almond butter
• Pumpkin seeds
• Dark chocolate

Valerian Root

According to research, valerian root exhibits relaxing and sedative effects. Typically, it is used in combination with chamomile, especially in relaxing tea blends. Valerian works to increase the amount of gamma aminobutyric acid (GABA), which helps calm nerve cells in the brain. The Dherbs Nerve Formula contains valerian root for that exact reason, as it helps calm the nervous system. GABA also works to block Brian signals that cause anxiety.

St. John’s Wort

Depression is one of the most common conditions that can cause lack of sleep. Studies suggest that St. John’s wort, which contains adhyperforin and hyperforin, may drive mood and work as powerful as antidepressants. The National Sleep Foundation reported that insomnia is also common among depressed people. People who have insomnia are also at a higher risk for developing depression. Research shows that using St. John’s wort to treat depression may lead to more restful sleep.

Lavender

Well-known for its calming properties, lavender essential oil may help reduce anxiety and improve sleep quality. A randomized controlled trial aimed to compare the effects of lavender and sleep hygiene practices versus sleep hygiene alone on sleep quality. Study authors separate the 79 college student participants with sleep troubles into two groups. Both of the groups practiced strong sleep hygiene and one of the groups wore an inhalation chest patch with lavender. The study took place over five days, with a two-week follow-up. The group with the lavender chest patch improved sleep quality. 

Chamomile

Similar to lavender, chamomile is also known for its calming effects. Drinking chamomile tea or taking it as a supplement can help you relax and fall asleep more easily. A 2015 study involved 80 Taiwanese postnatal women with poor sleep quality. The researchers split them into two groups, one of which drank chamomile tea for two weeks, while the other was a control group. The chamomile group demonstrated significantly lower scores of physical-symptoms-related sleep inefficiency. Researchers noted that the chamomile group, while the effects were positive, were only limited to the immediate term. 

Passion Flower

Not only does anxiety affect how you sleep, but it also affects the brain’s ability to turn off. Passion flower provides a calming effect that may help an anxious person’s circle of thought. Clinical trials confirm that passion flower can reduce anxiety as effectively as benzodiazepine oxazepam, a commonly prescribed anxiety medication. A four-week, double-blind study of people with general anxiety disorder compared passion flower to that drug. Although oxazepam worked a little faster, passion flower was equally as effective. That confirms that passion flower is a powerful anti-anxiety aid that may in turn benefit sleep. 

Essential Oils

There are many essential oils that help calm the mind and body, and most of them do not cause adverse reactions. One study on cancer patients, a common group with sleep issues, aimed to understand if aromatherapy using essential oils could help them achieve better sleep. Each patient received aroma sticks over a 13-week period. Of the participants, 94% reported using the aroma sticks, while 92% reported that they would continue to use them. Of the essential oils, bergamot, frankincense, lavender, mandarin, and sandalwood essential oils proved most effective for aiding sleep.

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It’s not secret that cherries offer numerous health benefits, given that they are nutrient-dense. Sour cherries, in particular, work to fight inflammation, may reduce muscle soreness, and boost immune function. Some research also suggests that tart cherries, or tart cherry juice, may help people improve their sleep. The key to a more restful night’s sleep could be in the refrigerator!

Why Tart Cherry Juice?

About one-third of Americans report that they do not get enough sleep every night. A lot of people suffer from insomnia, restlessness, and other health issues that impact sleep quality and quantity. Tart cherry juice enters the equation because, although it is not an insomnia cure, it may lead to better and longer sleep. Researchers attribute this to the melatonin and tryptophan in tart cherries. 

Melatonin is a sleep hormone that the body secretes at certain times of the day to signal the body that it is time for sleep. Tryptophan is an essential amino acid that helps the body produce melatonin. Tryptophan is not just something people talk about during the holidays when turkeys are cooking. There are nine milligrams (mg) of tryptophan in a 100 mg serving of tart cherries. Evidence suggests that drinking tart cherry juice also increases the available melatonin in the body and promotes better sleep quality. 

How Much Tart Cherry Juice Should You Drink?

One study indicated that participants who drank eight ounces of tart cherry juice twice a day for two weeks experienced improved sleep. When you choose tart cherry juice, make sure to pick the one without added sugar. Adding too much sugar to your diet can negatively affect blood sugar levels and may cause energy spikes before bed. If the sour flavor of tart cherry juice is too strong, you can buy tart cherry extract as a supplement. 

The National Institutes of Health (NIH) Office of Dietary Supplement reports that there are no safety concerns with drinking up to 16 ounces in a single day for two weeks. It also states that it is acceptable to take 480 milligrams (mg) of tart cherry extract capsules once per day for up to two weeks. If you take a melatonin supplement, pill, or gummy, talk to your doctor before adding tart cherry juice to the equation. 

When Should You Drink Tart Cherry Juice For Sleep?

Just like a consistent bedtime routine, consistency is key. Drink the tart cherry juice at the same time every day to help increase the body’s melatonin production. Consider adding tart cherry juice to your bedtime routine, but don’t drink it right before you go to sleep. That said, researchers found that tart cherry juice can improve sleep no matter what time you drink it. If you prefer a glass at breakfast or lunch, you can still experience the same benefits as drinking it before bed. Should you choose to drink it at night, drink it about an hour or so before bed to prevent having to wake up and use the restroom in the middle of the night. 

Additional Benefits Of Tart Cherry Juice

In addition to improving your sleep, tart cherry juice may also provide the following health benefits:

• Reduced pain: It’s possible that tart cherry juice may help reduce pain in instances other than athletic recovery. Studies show that people with arthritis who consumed tart cherry juice experienced reduced pain and stiffness. Those same people also experienced improved biological markers associated with arthritis after drinking tart cherry juice consistently. 
• Improved muscle recovery: There are antioxidants in tart cherry juice that have demonstrated an ability to reduce muscle damage in athletes. Drinking tart cherry juice or taking tart cherry capsules before exercise may help reduce muscle pain and improve athletic performance. 
• Improved memory and brain health: One study found that older adults with dementia who consumed six ounces of tart cherry juice for 12 weeks experienced improvements in both short- and long-term memory. This is because the antioxidants in tart cherry juice work to protect against degeneration and help keep the brain healthy.

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Do you have trouble falling asleep or staying asleep? If you do, you are not alone. Although there is no general recommendation that will cure every person’s sleep issues, there is usually a remedy or two that can work for one, some, or many people. Sometimes, the simplest remedies can make the biggest difference. 

This DIY lavender chamomile sleep salve is a helpful tool to naturally support more restful sleep. The herbs in this sleep salve help naturally calm the mind and body, helping you get more relaxed and in the right headspace for better sleep. Not only is it easy to make and gentle on the skin, but it is also full of skin-nourishing ingredients, including coconut oil and beeswax. Keep a little tin by your bed and use it nightly as part of your bedtime wind-down routine. 

Why Use A Sleep Salve?

This sleep salve recipe uses lavender and cedarwood essential oils, in addition to chamomile and lavender flowers. When applied to your body, the oils release their aroma to encourage relaxation and help the nervous system activate rest mode. Both lavender and chamomile work to soothe the nervous system and prepare the body for sleep. Cedarwood essential oil has exhibited sedative effects that support melatonin release. 

How Does Lavender Promote Sleep?

A trial from 2020 found that breathing lavender essential oil for 30 minutes helped reduce anxiety, depression, and stress. A 2019 study suggested that lavender may improve the body’s melatonin levels, which may improve overall sleep. That is why a lot of people find it easier to unwind before bed and fall asleep faster when they inhale lavender aroma at night. Some people drop some lavender essential oil under their pillow to promote sleep, while others use lavender-scented balms or creams at night. Keep in mind that lavender alone will not fix sleep problems. You have to maintain good sleep habits, such as avoiding screens before bed, keeping the bedroom cool and quiet, and following a bedtime routine, to improve sleep. 

How Does Chamomile Promote Sleep?

A meta-analysis of 12 randomized, controlled trials found that chamomile was able to improve sleep quality. Researchers consider it to be a mild sedative, which is why it helps relax the nervous system. One study found that chamomile helped people with insomnia function slightly better during the day. Apigenin, a flavonoid in chamomile, is believed to cause a sedative effect. It binds to benzodiazepine receptors in the brain. Prescription drugs that bind to those receptors typically treat insomnia, seizures, or anxiety. Studies suggest that chamomile is one of the richest natural sources of apigenin. 

DIY Sleep Salve

Ingredients:

• 1/4 cup lavender flowers
• 1/4 cup chamomile flowers
• 1 cup avocado oil
• 1/4 cup strained herbal oil (instructions below)
• 1/4 cup coconut oil
• 1 tablespoon beeswax
• 10 drops cedarwood essential oil
• 10 drops lavender essential oil

Instructions:

• Add the lavender and chamomile flowers to a clean jar and cover with avocado oil. Let the jar sit for four to six weeks in a cool, dark place. Strain oil when finished. 
• If you are short on time, you can gently heat the herbs and oil in a double boiler for about three to four hours over low heat and then strain the oil. 
• In a double boiler, combine 1/4 cup of the infused oil, coconut oil, and beeswax. Stir occasionally until fully melted. 
• Remove from the heat and allow the mixture to cool slightly before stirring in the essential oils. 
• Pour the mixture into tins or jars and allow it to cool completely at room temperature. Screw on the lids and store in a cool, dark place. Use within six months for best results.

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GLP-1 medications, such as Ozempic and Wegovy, have been referred to as weight loss “game-changers” or “miracles” for people living with obesity. A 2021 clinical trial found that 86.2% of more than 800 participants experienced significant weight loss after taking 2.4-milligram (mg) doses of semaglutide for 68 weeks. While that sounds promising, 13.8% of participants did not see clinically significant weight loss. 

When it comes to GLP-1 medications, health experts state that people fall into two camps: responder or non-responder. The former indicates that people positively respond to the medications and experience weight loss, while the later indicates that the medications have no effect on the person. Just like with other medications, one prescription is not a one-size-fits-all remedy for every single person. That is especially true for managing obesity. 

Doctors want to remind patients that there tends to be more than one reason why a person ends up in the responder or non-responder categories. Even though the drugs may seem ideal in clinical trials, they do not work for everyone. Just like other medications, they can be unpredictable, both in how they perform and how a person responds to them. Why is that the case? Continue reading to learn about five of the most common reasons, according to health experts. 

Existing Medical Issues

It’s possible for a person to have underlying medical issues that are either untreated, undertreated, or undiagnosed. Hypothyroidism, sleep apnea, and chronic insomnia, for example, can all interfere with weight loss. Those conditions should be dealt with prior to starting a weight loss journey, let alone a weight loss medication. Patients who have an issue with obesity and a binge eating disorder should also address the eating disorder prior to using GLP-1 medications. The binge eating disorder will not correct itself just because you take a GLP-1. 

Medication Interference

People who take GLP-1 drugs alongside other medications may experience less weight loss, or none at all. It’s common for people who take antidepressants and beta blockers to have a difficult time losing weight. Adding a GLP-1 drug to the mix will not encourage weight loss, though. It is better to speak to your healthcare provider about other medications prior to taking a GLP-1. 

Insulin Resistance 

Ozempic is a GLP-1 drug designed to help diabetics lower their A1C. According to a 2022 narrative review, though, people may lose less weight while taking GLP-1 medications. When you have a pre-existing metabolic disease, it can feel like an uphill battle to reverse those abnormalities, especially if you’ve lived with them for a long time. This is due to the physiological response. Typically, GLP-1 aids blood sugar control by stimulating the pancreas to release insulin after meals. That response may be less potent in individuals who do not have type 2 diabetes. The weakened response to GLP-1, then, can make it more difficult to manage blood sugar and lose weight, which can require alternative treatment methods. 

Lifestyle Changes

Trials for semaglutide have included lifestyle intervention for both placebo and medication groups. In a 2021 trial consisting of more than 1,900 adults, for example, researchers wanted to see what influenced the best response to a GLP-1 medication. The general recommendation was that patients should:

• Exercise regularly
• Manage stress
• Maintain a predominantly plant-based diet
• Get quality sleep
• Avoid substance use
• Keep strong social relationships with family and friends

Now, those recommendations are not novel in regards to losing weight and living healthier. In fact, those are things that you should do if you want to be healthier and lose weight. It’s possible that some of these efforts can interfere with GLP-1 medications or reduce their efficacy, but more research is necessary on this matter.

What If You Don’t Experience Weight Loss?

Sometimes, you may not experience weight loss immediately after starting GLP-1 medications. Some people have to take the medication for up to 12 weeks before seeing results. If you have doubts about this, or see that these medications are not moving the needle, consider speaking with your doctor or engage in some of the previously mentioned lifestyle changes. 

You can also consider the Dherbs Full Body Cleanse, which is a 20-day program that has helped millions of people lose weight and experience better overall health. It outlines exactly what you need to do to succeed during the cleanse. Although a lot of people use the cleanse to lose weight (potential to lose 10 to 30 pounds during the 20-day cleanse), its main purpose is to cleanse the body’s major organs and systems. Using the Full Body Cleanse can help the pounds go down and improve overall health and wellness. Not to mention, it’s about one-tenth the cost of GLP-1 medications!

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There is no shortage of sleep aids, be they natural or chemical. That doesn’t come as a surprise, especially when you consider that an estimated 50-70 million Americans experience sleep disorders. Restless leg syndrome, insomnia, and sleep apnea, among others, can make it difficult to fall or stay asleep. Some people don’t have a sleep disorder; rather, their lifestyle or dietary habits prevent them from shutting their eyes at bedtime with ease. 

What Is Tart Cherry Juice?

Extracted from cherries from the Montmorency cherries, or sour cherries, tart cherry juice is a natural source of antioxidant compounds. According to recent medical research, tart cherries offer a list of potential health benefits. Some preliminary studies found that sour cherries may help improve exercise recovery and improve sleep. It may also reduce total inflammation in the body, although more research is still necessary on that. 

How Can Tart Cherry Juice Promote Better Sleep?

Researchers believe that tart cherry juice is a safe and effective sleep aid. The theory behind this is that tart cherries contain the following sleep-inducing ingredients:

• Tryptophan: This amino acid converts into serotonin and melatonin in the body. Both of those hormones can influence mood, behavior, and sleep cycles. 
• Melatonin: Tart cherry juice is naturally rich in melatonin, a hormone that the body naturally secretes. Researchers note that it regulates the body’s sleep cycles and many supplements that contain melatonin help increase the duration and quality of sleep. 
• Antioxidants: Naturally rich in antioxidant and anti-inflammatory compounds, tart cherry juice may help reduce muscle soreness or aches, which can make you more comfortable and relaxed during the night. 

What Does The Research Say?

Up until this point, there have only been four studies that looked at tart cherry juice’s efficacy on improving sleep. Those four studies were:

• In 2010, a study included 15 adults over the age of 65, all of whom had insomnia. They were asked to drink one cup of a tart cherry-apple juice blend or a placebo drink first thing every morning. They drank the same amount again one to two hours before bed. After two weeks, the participants who drank the tart cherry juice displayed slightly better sleep index and reduced insomnia symptoms. 
• A 2012 study included 20 volunteers, who either consumed a placebo or tart cherry juice concentrate for a week straight. Study authors noted that melatonin was significantly higher in the tart cherry juice group. Plus, they increased sleep duration and quality. 
• A two-week study from 2018 consisted of eight adults over age 50. Participants who drank 240 milliliters (ml) of tart cherry juice twice per day sleep more than participants who drank a placebo. 
• In 2022, study authors followed 19 elite female field hockey players for five days. They were separated into two groups, one of which consumed 200 ml of tart cherry juice in the morning and 200 ml in the evening. The other group consumed the same amount of a placebo. The group that consumed tart cherry juice experienced improved sleep quality. 

How Much Should You Drink For Better Sleep?

If you are interested in experimenting with tart cherry juice for better sleep, you can start out with the doses from the aforementioned studies. Most of the referenced studies instructed participants to consume two eight-ounce servings of tart cherry juice per day. The participants drank one glass in the morning and one glass in the evening. When you buy tart cherry juice, make sure to get the one without added sugar. Consuming sugar before bedtime will interfere with sleep, rendering the cherry juice ineffective. If you want to try tart cherry juice in powder or pill form, you can take about 480 milligrams (mg) per day. 

The last thing to remember is that most of the participants in the studies experienced improvements after supplementing with tart cherry juice for seven to 10 days. If you do not see results after two weeks, you can assume that tart cherry juice is not the right sleep aid for you.

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Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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Anxiety, stress, and overstimulation are a few of the factors that can cause you to toss and turn at night. If you have ever spent a night tossing and turning without getting more than a total hour of sleep, you understand the struggle. The sun rises and you are immediately in a bad mood because you were unsuccessful at getting proper shuteye. In this article, we will explore why tossing and turning occurs and how to put it to bed, pun fully intended. 

There are numerous reasons that cause you to toss and turn all night. Overstimulation, an underlying medical condition, anxiety, and more are all potential causes. Let’s take a closer look at more causes and how they impact your sleep. 

Feelings Of Stress

Stress can cause a variety of physical and mental symptoms that can make it harder to fall asleep. High stress levels can cause tense muscles, which can make it difficult for your body to relax while lying in bed. A study from 2017 found that higher stress levels reduced overall sleep quality in medical students. 

Inconsistent Sleep Schedule

Going to bed when you are not tired, or going to bed too late or too early, can affect overall sleep quality. It seems strange that being overly tired can make it harder to fall asleep, but it happens a lot. The main thing researchers want you to know is that a consistent sleep schedule can reduce tossing and turning and increase sleep duration. 

Feeling Anxious

If you have an anxiety disorder, increased anxiety at night can make it harder to fall asleep and remain asleep. A 2017 study found that somatic anxiety significantly impacted sleep quality. An anxious or racing mind can make you feel restless, which can cause you to toss and turn more than normal. 

Being Overstimulated

The National Sleep Foundation notes that blue light from phones, TVs, and other electronic devices can delay the production of melatonin, the sleep hormone. Loud noises and bright lights from outside the bedroom can also stimulate the senses. The combination of blue light exposure and loud noises can cause you to toss and turn. 

Imbalanced Diet

Never underestimate the repercussions of a poor diet. There are nutrients in foods that support the body’s production of melatonin, in addition to other neurotransmitters that regulate sleep. An imbalance in these nutrients can make it more difficult to fall asleep. Keep track of the foods you eat and consider modifying your diet, focusing on fresh fruits, vegetables, nuts, seeds, lean protein, whole grains, and legumes. 

Underlying Health Conditions

Certain health conditions can lead to poor sleep quality. The most common conditions that cause sleep troubles are as follows:

• Sleep apnea: This sleep disorder causes people to repeatedly stop breathing and breathe shallowly while sleeping. The interruption of your breath during sleep can impact your ability to sleep soundly; thus, you can toss, turn, and wake up frequently throughout the night. 
• Restless leg syndrome: This causes a person to have an overwhelming urge to move their legs. Researchers note that this restless sensation most commonly occurs when the body is at rest, such as lying down in bed. Due to the constant need for movement, people with this condition can experience frequent tossing and turning. 
• Insomnia: Characterized by the inability to fall or stay asleep, insomnia can cause people to rely on various things to achieve the smallest amount of sleep. Insomnia can also be caused by other health conditions. Insomnia can cause a lot of movement in bed, but is typically characterized by an inability to fall asleep. 

How To Stop Tossing And Turning At Night

If you frequently toss and when you finally lay your head to rest, you are in need of a good night’s sleep. Continue reading to learn how to improve sleep hygiene and reduce tossing and turning.

• Turn off the electronics at least one hour before bed to help prepare your body and mind for sleep. That means that you should not be looking at your phone or watching TV in that hour before bed. Choose to read a good book to help relax the body before bed. 
• Follow a consistent sleep schedule by aiming to go to bed and wake up around the same time every day. Traveling, appointments, or concerts and performances can get in the way of your bedtime. Whenever possible, do your best to maintain a consistent sleep schedule in order to help your body fall asleep every night. 
• Establish good sleep hygiene by creating a bedroom that you feel comfortable sleeping in. Get yourself a high-quality bed and invest in bedding that suits your body. Perhaps you require cooling sheets or a flatter pillow. Whatever you need, do yourself a favor and make your body comfortable. You spend one-third of your life sleeping, so invest in yourself!
• Engage in exercise or some form of physical activity during the day to help improve sleep quality. Sitting, sitting, and more sitting will not burn off excess energy. If you find that you have a lot of energy at the end of the day, consider moving your body more throughout the day.
• Practice a variety of relaxation techniques to find out which one works best to calm your mind and body. Research indicates that various breathing techniques can help relax the body and improve sleep quality. You can engage in meditation, deep breathing, grounding techniques, or visualizing to ready the body for sleep.

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In 2020, data from a National Health Interview Survey found that 14.5% of adults had trouble falling asleep most days. The number of adults who had a hard time falling asleep increased as family income and educational attainment decreased. Additionally, the percentage continued to increase as family income decreased and the place of residence became more rural.

The American Academy of Sleep Medicine recommends seven to eight hours of sleep per night for optimal health. Over 25% of adults do not meet this recommendation on a regular basis. If you have a hard time falling asleep, that decreases your ability to get a sufficient amount of sleep per night. Sometimes, it is difficult to relax, and that can be the result of an irregular circadian rhythm. Instead of resorting to sleeping pills, since they have a long list of side effects, you may want to consider experimenting with the bedtime balm in this article. 

Does Lavender Promote Sleep?

One study compared the effects of lavender and sleep hygiene versus sleep hygiene alone on sleep quantity and quality. The goal was to determine if participants experienced a sustained effect two weeks after the study. Study authors noted that the lavender and sleep hygiene group demonstrated better sleep quality at the two-week follow-up. Additionally, study authors noted that the lavender group woke up feeling more refreshed. 

Several studies indicate that inhaling lavender aroma may help reduce anxiety. Scientists have found similar results for lavender’s effectiveness in treating depression. Lavender essential oil is also popular in aromatherapy because of its ability to promote relaxation and sleep. Some studies found that the use of lavender oil for aromatherapy improved sleep quality not only in people without sleep or mental health disorders, but also in people with depression, insomnia, and anxiety. Inhaling lavender essential oil’s aroma may also increase the time spent in deep, slow-wave sleep. 

Some research indicates that lavender may have a calming effect on the central nervous system. For this reason, lavender may benefit people who experience circadian rhythm disorders or occasionally sleeplessness. 

Where Do You Apply The Bedtime Balm?

Once you make the bedtime balm, apply a small amount to your wrists, collarbones, or temples when you get ready for bed. It is unclear how quickly the sleep balm works. It usually depends on how sensitive you are to the aromas in the balm. For the average person, it may start to calm you down and promote sleep in about 15-30 minutes. As with any natural remedy, though, it may take a few tries for it to be effective. Continue using it and experiment with different placements. Lastly, before we give you the recipe, make sure to do a small patch test on your arm and see if you have a reaction within 24 hours. 

DIY Bedtime Balm

Ingredients:

• 1.5 ounces beeswax pellets
• 2 tablespoons coconut oil
• 2 teaspoons sweet almond oil
• 10 drops frankincense essential oil
• 10 drops myrrh essential oil
• 8 drops cedarwood essential oil
• 6 drops vetiver essential oil
• 6 drops lavender essential oil

Instructions:

• Melt the beeswax and coconut oil in the top of a double boiler or in the microwave in a heat-safe bowl. 
• While those ingredients are melting, prepare your lip balm containers to be filled. 
• Once the beeswax and coconut oil are melted, pour in the sweet almond oil and stir to combine. Make sure there are no lumps in the mixture. 
• Let the mixture cool for about a minute and then add the essential oils. Stir until fully incorporated. 
• Pour the mixture into the containers and allow it to cool and solidify at room temperature. When fully cooled, the balm is ready to use. 
• To use, apply a small amount to your temples, wrists, collar bones, or back of your neck. You can even place a small amount on your pillow to help you sleep.

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Sleep is the thing everyone needs more of but can’t quite seem to follow through on. It’s no secret that lots of people experience sleep difficulties and disturbances. In fact, somewhere between 35% to 50% of adults worldwide regularly experience insomnia symptoms. Some people require medications, drugs, or alcohol to fall asleep, while others can fall asleep in no time by just lying down. 

Meditation is a useful tool to help calm the mind and reduce stress. As a relaxation technique, meditation may help enhance inner peace and quiet the mind. When done before bedtime, meditation can help reduce insomnia and sleep troubles by promoting calmness. Continue reading to learn about how to meditate, as well as figure out which of the three types in this article prove most beneficial for you.

How To Meditate

In theory, meditation is very simple. You sit down in a comfortable position and tune out the world. Well, it can be that simple, but seldom does everyone have that easy experience. It can be frustrating at first because quieting the mind and allowing your thoughts to come and go takes time. In the beginning stages, though, you do not need to sit in silence for hours at a time. On the other hand, it’s easy to establish a meditation routine that only takes five minutes out of your day. You can follow these basic steps:

• Find a quiet area and sit or lie down, whichever is more comfortable for you. If meditating at bedtime, lying down may be preferable.
• Close your eyes and take a few deep breaths. Focus on your breathing and don’t pay attention to anything else. 
• If a thought rushes into your mind, just allow it to come and go. Refocus your attention on your breath. 

Be patient with yourself as you experiment with meditation for sleep. A meditation practice is exactly that: a practice. A three- to five-minute meditation session before bed is the perfect place to start. You can increase the time to 10, 15, or 20 minutes as you get more comfortable with the practice. 

Guided Meditation

This type of meditation is a great entry point for beginners, as another person leads you through each step of the practice. There are many videos or audio files of guided meditations, which may instruct you to breathe, relax the body in a certain way, or visualize things. At bedtime, you can listen to a recording of guided meditation. You can find some recordings of guided meditations in the form of:

• Online streaming
• Meditation podcasts
• Apps or websites

The exact steps of guided meditation will vary from source to source. Step-by-step instructions may look something like:

• Select a recording and dim the light of your phone or device that you are using to listen to the meditation. 
• Begin the recording, lie down in bed, and breathe deeply and slowly.
• Focus on the person’s voice and always return to it if your mind starts to wander. 

Mindfulness Meditation

This meditation practice involves focusing on the present, and you do this by increasing your awareness of breath, body, and consciousness. If you notice an emotion or thought, just observe it as it comes. Let the thought or emotion pass without judging yourself. Engage in a mindful meditation practice by doing the following:

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position.
• Focus on your breath and then take big inhales and exhales. Inhale for 10 counts, hold for 10 counts, and then exhale for 10 counts. Repeat this cycle five times. 
• How does your body feel while engaging in this breathing pattern? Is it tight or relaxed? If you feel tension, consciously relax that part of the body.
• When a thought arises, return your focus to your breathing. 

Body Scan Meditation

During this meditation practice, you direct your focus to every part of the body. The goal behind this practice is to increase awareness of physical sensations, including tension and pain. By focusing, you can promote relaxation, which helps you sleep. 

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position to begin the practice. 
• Close your eyes and breathe slowly. Try to notice the weight of your body on the bed. 
• Focus on your face, softening your jaw, eyes, and facial muscles. 
• Move down to your neck and shoulders and try to relax them.
• Continue down your body, relaxing each part until you reach your toes. Notice how each part feels. 
• If your mind wanders during this process, shift your focus back to the body part you are observing. 

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