29 July, 2021
7 natural ways to improve sleep quality

7 natural ways to improve sleep quality


Wouldn’t it be great if you have a psychological “off” switch that can be flipped every time you are about to fall asleep?

Wouldn’t it be great if you could sleep for eight consecutive hours without being disturbed?

Wouldn’t it be great if you can restore sleep every night?

I guess you will say “yes” to all these hypothetical questions. Sadly, this idealistic concept rarely applies to reality.

The truth about sleep

According to the Sleep Medicine and Research Committee of the American Institute of Medicine, as many as 70 million Americans have sleep problems that continue to plague their daily functions. If you are one of the people who cannot maintain a stable sleep every night, you may be at risk of many physical and mental problems.

When you don’t get enough sleep, your brain as a whole may reduce blood flow, which may interfere with your thinking, memory and concentration.

In addition, lack of sleep can weaken your immune system, making you more susceptible to colds, flu or viruses. Getting good quality sleep every night can help your brain reach its optimal level and support your overall immunity and health.

Although the minimum required sleep levels vary, researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night.

Sleep thief

Many factors have caused thousands of people to lose a good night’s sleep. Here are just a few:

  • Room temperature: If the temperature in the bedroom is too high or too low, it may prevent you from sleeping well.
  • There are lights in the bedroom: Light from outside (entering through blinds/curtains) or inside (from alarm clocks, electronic devices, switchboards, etc.) can simulate sunlight and destroy your internal clock.
  • Excessive noise: Neighbors or roommates emit harsh music, TV or computer, which may prevent you from getting peaceful Zzzs.
  • Gadgets by the bed: Computers, TVs or mobile phones can prevent you from falling asleep, because the light they emit can damage the brain’s sleep triggers.
  • Worried or angry when going to bed: This may also include obsessive-compulsive disorder or anxiety disorders and emotional problems.
  • medical treatement: Many drugs-including asthma drugs, antihistamines, cough suppressants, anticonvulsants, stimulants and SSRIs-can interfere with sleep.
  • caffeine: Too much caffeine in coffee, tea, chocolate or certain caffeinated dietary supplements (especially when consumed during the day or night) can interfere with sleep.
  • Alcohol, nicotine and marijuana: Although these compounds can make some people drowsy at first, they fade away and may have the opposite effect, waking you up after hours of sleep.
  • Gastrointestinal problems: Reflux, cramps and diarrhea can prevent or interrupt sleep.
  • Women’s issues: Pregnancy, premenstrual syndrome, menopause and fluctuations in hormone levels caused by menopause may disrupt the sleep cycle.
  • Male problem: Prostate problems may cause frequent visits to the bathroom, which may interrupt your sleep.
  • hit: Hitting loudly can cause you, your partner or everyone in the house to lose sleep.
  • Change of guard: Nurses, firefighters, security personnel, truck drivers, airline pilots and many others work at night and sleep during the day. These shift workers are particularly prone to irregular sleep patterns, which can lead to excessive sleepiness, decreased productivity, irritability, emotional problems and long-term health problems.
  • jet lag: International travel across time zones can cause serious damage to the human body’s natural sleep-wake cycle.
  • Stressful event: The death of a loved one, divorce, work deadlines or upcoming examinations may cause temporary sleep loss.

These and other factors may conspire to steal your sleep.

Although there are many things that can rob sleep, there are also many sleep aids that can greatly improve your rest time at night.

You can take the following measures to improve the quality of sleep.

7 natural ways to improve sleep and improve health

How to improve sleep and health naturally

1. Regular sleep time

Go to bed at the same time every night, and even wake up at the same time every morning on weekends. Instead of taking a nap to make up for the lack of sleep, it is better to stay at night to maintain a regular sleep time.

2. Reduce hit S

Because the tongue slides toward the back of the throat, sleeping on the back can make snoring worse. It is usually recommended that you sleep on one side and use a pillow to raise your head slightly to reduce hitting. If you share a room with someone who sniffs, try wearing earplugs.

3. Clean your head before going to bed

Instead of going to bed with worry or anger, it is better to solve emotional problems before going to bed. Send a positive text, email or write down the question to solve the problem the next day.

Once all problems are resolved or resolved, just ignore them. Eliminate stress, make you enter a relaxed state, and make you fall asleep peacefully.

4. Exercise regularly

Exercising is one of the most important things to keep the brain healthy. Exercise promotes blood flow and transports nutrients to the brain. It also stimulates the brain to make new cells and adjust the existing cell network, thereby helping the brain to regulate itself.

However, please be careful not to exercise within four hours of bedtime. For some people, strenuous exercise late at night can generate a lot of energy and prevent them from falling asleep.

5. Don’t take a nap

If you cannot sleep, this is one of the biggest mistakes you can make. Taking a nap when you feel sleepy during the day may disrupt your night sleep cycle. For older people, taking a nap during the day will help.

6. Use sound therapy

Try sound therapy instead of being awakened by every noise you hear. This therapy can cause calming emotions and help you fall asleep.

Consider soothing natural sounds, wind chimes or soft music. Slow classical music or any slow-paced music at 60 to 80 beats per minute can help promote the onset of sleep.

7. Natural sleep support – sleep supplement

Getting high quality sleep is essential for maintaining optimal brain and body health. If you have healthy habits, such as avoiding caffeine and regular exercise later in the day, but still have trouble falling asleep, then scientific formulas and safe dietary supplements can promote sleep, which may bring you Come the needed relief.

Whether you are too wired, worried or sleeping under stress, nutritional sleep aids can help you improve your sleep quality.

These are the three best natural ways to get quality sleep.

Restful sleep

Restful sleep contains the body’s own sleep hormone, melatonin, which allows you to fall asleep and keep you asleep all night. It also includes the calming neurotransmitter GABA, as well as the calming minerals magnesium, vitamin B6 and valerian.

The nutrient-herbal combination can produce a soothing effect and help you fall asleep peacefully.

Help you get better sleep with BrainMD's natural sleepThese capsules include:

  • Melatonin -Melatonin is a hormone naturally produced by the brain that can initiate sleep and take you through your daily sleep/wake cycle. When taken through the mouth, it can promote restful sleep and healthy sleep patterns.
  • Vitamin B6 -Vitamin B6 helps to produce neurotransmitters (serotonin, dopamine, norepinephrine and GABA), which need to be balanced to ensure healthy sleep.
  • magnesium – Sometimes referred to as the “relaxation mineral”, magnesium plays an important role in enhancing the calming effect of GABA (sleeping); generating energy to help the brain maintain the internal clock; and muscle relaxation. Magnesium helps calm the mind and improve overall sleep quality.
  • Gaba – GABA is the main sedative neurotransmitter of the brain, which induces sedation by inhibiting the excessive discharge of neurons distributed throughout the brain.
  • Valerian – Valerian contains hundreds of herbs that traditionally have calming and sleep-inducing effects. It contains GABA and can also work closely with GABA receptors (molecular sensors) on brain cells to help calm brain activity. It supports deep, peaceful, and quality sleep.

Peaceful sleep can ease your sleep and help you stay asleep all night, so that you feel refreshed when you wake up in the morning.

Put me to sleep

“Let me fall asleep” is based on the latest health supplement research on sleep onset, duration and quality. Now, people realize that the daily sleep phase of the human body is as important as the waking phase. Sleep is essential for mental and physical function and overall health and well-being.

This highly effective sleep supplement contains 6 active ingredients that can work together to help relax the body and mind and prepare for sleep. These components have extensive neurotransmitter effects in the brain. Combining them carefully in this supplement can promote daily stress, calmness and relaxation, and restful sleep.

Put me to sleep | BrainMD's natural sleep aid

  • Melatonin – Recent studies have shown that taking lower levels of melatonin according to this formula can increase sleep time.
  • Gaba – It is chemically the same as GABA neurotransmitter, and oral intake can enhance brain function.
  • L-Theanine -A unique green tea amino acid that can quickly enhance the natural relaxation effect of GABA.
  • magnesium -Enhance the calming effect of GABA, help sleep and maintain sleep quality.
  • Vitamin B6 -It is essential for the entire functional range of the brain and the functions required for quality sleep.
  • 5-HT – The brain not only produces serotonin (a regulatory transmitter that can promote high-quality sleep), but also produces an important starting molecule for melatonin.

This breakthrough chewable supplement helps to bring about deep, sustained and quality sleep.

Chewable Magnesium Tablets

Magnesium is a mineral nutrient necessary for more than 300 enzymes necessary for every cell, tissue and organ in the human body. Sadly, due to the American Standard Diet (SAD), magnesium is one of the minerals that most people usually don’t consume enough in the food they eat. Surveys consistently show that more than half of Americans do not get enough magnesium from food.

BrainMD Sleep MagnesiumResearch has determined the importance of magnesium for sleep and supporting our internal clock. Magnesium chewable tablets can help your muscles and mind relax, promote positive emotions, and help you get quality sleep.

These chewable vitamins include:

  • magnesium – All three magnesium sources (magnesium citrate, magnesium malate and magnesium glycinate) are pre-activated and available for use by the brain and other organs. We have carefully selected these magnesium compounds to ensure that people of all ages can tolerate them well and can take them for a long time.

Magnesium chewable tablets contain no sugar and have a delicious citrus flavor. Each tablet provides 150 mg of magnesium, which is more than one-third of your daily requirement.

These vegan tablets contain no poorly absorbed magnesium oxide, dairy products, gluten, corn, egg, yeast or other allergens, and no artificial colors or flavors.

sleep well

These three supplements provide safe and clinically proven ingredients that can help you cope with stress, resist negative or irritable thoughts, and give your brain and body enough sleep.

Try these natural calming techniques now to help you get a good night’s sleep!

At BrainMD, we are committed to providing The highest purity nutrients And standardized herbal ingredients can support your sleep and overall health. For more information about our complete list of supplements, please contact us at the following address: Doctor of Brain Medicine.


The first article that published 7 natural ways to get better sleep appeared on the BrainMD Health blog for the first time.

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