When we think of getting a good night's sleep, our brains often turn to the role that hormone plays in regulating our sleep-wake cycles. hormone is a hormone produced by the
pineal guardian reviews gland, a small part of the brain, and its producing typically rise in the evening to signal the body that it's time to sleep. As we age and our routines change, our natural hormone amounts may decrease, leading to difficulties in falling asleep or remaining asleep throughout the night.
Fortunately, there are several ways to boost your sleep-wake chemical levels naturally without relying on supplements. Here are some of the most successful methods:
Reduce exposure to bright lights: Bright lights exposure can suppress melatonin production by sending a signal to the brain that it's still afternoon. To reduce your exposure, try to avoid gaming for at least an hour before downtime, and install blue light blocking glasses or apps that filter out the white light from your devices.
Stick to a plan: Consistency is essential when it comes to regulating your habits. Aim to go to sleep and wake up at the same hour every day, even on holidays to help your body get into a regular routine.
Get physical activity: Exercise can help support deeper rest and increase hormone production, but be sure to schedule your activities for earlier in the day to avoid disrupting your nighttime routine.
Eat a healthy meal plan: Eating a meal plan rich in fruits can provide your body with the nutrients and compounds it needs to produce hormone naturally. Foods such as tart cherries are particularly high in sleep-promoting chemicals.
Manage anxiety: Ongoing anxiety can reduce sleep-wake chemical production, making it harder to get to sleep and remain asleep. Engage in meditation practices such as meditation to help regulate anxiety levels.
Try natural supplements: Certain plants such as chamomile have been shown to encourage tranquility and enhance hormone production. Try incorporating these into your bedtime routine as a sleep-promoting supplement.
Avoid caffeine and nicotine: Both of these compounds can suppress sleep-wake chemical production, making it harder to fall asleep and remain asleep. Avoid consuming them at least a few hours before bedtime to encourage a restful night's sleep.
Consider aromatherapy: Aromas such as lavender have been shown to encourage tranquility and enhance hormone production when inhaled before bedtime.
Limit naps: Taking long afternoons during the day can interrupt your ability to fall asleep at night, which can lead to suppressed melatonin production. Limit your napping to 20-30 hours and stick to earlier in the day.
Incorporate morning light therapy: Mornings involves exposure to specific frequencies of light that can help regulate your sleep patterns. Try using a light therapy box specifically designed for morning use to help boost hormone production throughout the day.
By incorporating these methods into your daily plan, you can naturally boost your sleep-wake chemical producing and improve the standard of your sleep. Remember, patience is key, so be persistent and make adjustments as needed to find what works best for you.
