If you struggle with rest and good sleep, this post is for you
How well rested you feel depends on your total sleep and the time frame in which you are in the different sleep stages; during which deep sleep is necessary for feeling energetic during the day and well rested.
Author: Fernanda Berganza
The substances that influence sleep are adenosine and melatonin. The first one builds up when you are awake, and whenever you do not sleep correctly, less than 7-8 hours a day, you accumulate a sleep debt. Which makes you sleep for longer periods or during the day. The second one, melatonin, makes you naturally feel sleepy at night, and it's part of the internal biological patterns. It usually makes you feel the most tired from midnight until 7 a.m. and in the afternoon from 1 p.m. to 4 p.m.
Nowadays, 1/3 of the population is affected by a sleep disorder such as insomnia. People struggle with difficulty getting to sleep, difficulty staying asleep, intermittent wakefulness during the night, early morning awakening, or combinations of any or all of these.
In this post, you will learn how to improve your sleep patterns and rest. Here are some tips:
- Take at least 600 mg/day of Ashwagandha for 8 weeks or more. It has been proven that it improves significantly overall sleep in people who struggle with insomnia. It also improves mental alertness during the day. You can get yours on our website. Remember, it is not the same to take Ashwagandha as a pill or as a tea; the dose is way less.
- Get regular with the time you go to sleep and wake up every day.
- Go to sleep whenever you feel sleepy, and if you have not been able to get to sleep after 20 minutes, get up and do something relaxing, such as journaling, meditating, breathing exercises, etc.
- Avoid caffeine, nicotine, and alcohol for at least 4-6 hours before going to bed.
- Use your bed exclusively for sleeping and not to watch TV, work on your laptop, or do anything else because your body will learn these connections with your bed and room.
- Delovelope sleep rituals so your body associates them with sleep, for example, drinking Ashwagandha tea, meditation, or doing your skin care routine.
- Include exercise in your daily routine, but try not to exercise vigorously for 4 hours before sleeping.
If you have experienced the benefits of Ashwagandha, let us know on our social media. Remember, we post our product benefits, nutrition tips, and recipes on Instagram (@yogi_super_foods), Facebook (@yogisuperfoods), and TikTok (@yogisuperfoods).
Cheah, L., Norhayati, M., Yaacob, L. & Rahman, R.(2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. Plos One, 16 (9). doi: 10.1371/journal.pone.0257843
Center for Clinical Interventions. (2020). Sleep Hygiene. https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep---Information-Sheets/Sleep-Information-Sheet---04---Sleep-Hygiene.pdf
U.S. Department of Health and Human Service. (2005). Your Guide to Healthy Sleep. NIH publication. https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf