Do Not Take Sleep Aids (Unless…)
If you long for a deep and refreshing night of sleep, and you also want to feel calm, at peace, and productive during the day as a result, no matter what stressors life throws at you… There’s finally an easy and safe formula made with research-backed ingredients that you are going to love. However, you deserve to know why and how this powerful formula can help you, and to understand that you first need to know the 2 big problems working against you.
Now, poor sleep is quite widespread. In fact, a recent Consumer Reports survey of 4,023 U.S. adults found that 68% of folks polled -- or an estimated 164 million Americans (that’s more than half the population) -- struggle to get a good night’s sleep at least once per week!
And PROBLEM #1 is that this poor sleep can be very unhealthy.
Now, you likely already know how poor sleep feels, whether you’re trying to silence all the “monkey chatter” in your head while struggling to first fall asleep…Or you awaken in the middle of the night or way too early in the morning and you toss and turn fighting hard to go back to sleep. And things only gets worse with how poor sleep makes you feel during the day, ranging on a scale from “feeling edgy” to “everything irritates me!” to “barely-walking-and-talking zombie.”
However, while how it makes you feel is bad enough, there are other issues that a poor night’s sleep can cause. For example, it may:
- Make You Hungry for Junk. Lack of sleep increases hunger and cravings -- particularly for high-carb, high-fat junk foods. For example, in one study, just one night of bad sleep led participants to eat 559 more calories -- a 22% increase -- the next day compared to after a full night of sleep!
- Make You Fat. Poor sleep can also lead to a slower metabolism, which is not good for healthy weight management. Another study found that just 5 days of poor sleep led to a 1 ½ pound weight gain. A poor night of sleep here and another there, and you’ll see it can be really bad news for your waistline.
- Make You Look Older. Research also shows that sleep quality impacts skin function and aging. In one study, researchers found that women who didn’t get a full night’s sleep showed signs of premature skin aging and a decrease in their skin’s ability to recover after sun exposure.
- Lead to Distraction and Forgetfulness. Not getting a full night’s sleep may cloud memory… and hamper learning… attention… resilience… and logical reasoning, according to research. It’s during sleep that the brain’s “clean-up crew” (called the glymphatic system) is most active, clearing out potentially neurotoxic “waste” from the brain.
- Lead to Bad Decisions and Risky, Self-Destructive Behavior. Multiple studies have shown that an inadequate night of sleep adversely affects decision making. For instance, one study found that just two nights of short sleep impaired decision making and increased risk-taking behavior.
Furthermore, research shows poor sleep can make you moody, irritable, angry, and feeling “down in the dumps”… can make everything feel more challenging than it really is… and it can make you slow to react.
The key takeaway? Poor sleep -- even just one night -- really can make life more difficult than it should be!
Now, PROBLEM #2 is that some of the so-called “solutions” out there may not actually be helpful.
According to a 2020 report by Infinium Global Research titled “Sleep Aids Market”, the global sleep aids market was valued at over $70 billion in 2018, and it’s estimated to exceed $114 billion in 2025. Yet a Consumer Reports investigation of certain “solutions” found many can “…be limited in their effectiveness and prone to potentially dangerous misuse”.
Now, beyond limited effectiveness and potentially dangerous misuse, you should also be aware that manufacturers of some sleep support supplements do no third-party independent testing to ensure their products’ potency and purity.
You should also be aware that, generally speaking, studies show that age has an inverse relationship with quality of sleep. Put plainly: poor sleep and getting older go hand-in-hand.
As just one example, in one study, researchers assessed sleep quality among a group of 170 men and women adults (age 18 - 60+), and they found that sleep quality in a group of people ages 46 – 60 was 59% worse than participants in the 18 – 30-year-old group.
Various other studies further illustrate this inverse relationship between age and sleep quality, but the bottom line is that the older you are, the more important it is to take proper action against poor sleep! Therefore, here are…
6 Key Tips to Enjoy a Good Night of Sleep
- Try to maintain a consistent bed and wake time daily and get to bed before 11 pm.
- Ensure a quiet, cool, and dark environment in your bedroom.
- Avoid caffeine and other stimulants 6 hours or more before sleep.
- Block blue light and avoid light-emitting technology devices at least an hour before bed.
- Implement stress management techniques, such as yoga, meditating, taking a leisurely walk, and breathing deeply and slowly.
- Exercise daily, but not too late, as that can raise core body temperature and levels of neurotransmitters that can keep you awake.
Now, if you’re currently not doing many of these, don’t worry – the next step is the simplest tip of all.
Because putting the right nutrients into your body makes a world of difference to support deep, refreshing, and restorative sleep (and all the benefits that come with it, including greatly reduced feelings of stress during the day and feeling more focused and upbeat)…
…And these are 7 research-based nutrients that are highly effective for Zen-like Zzzs:
This relaxing amino acid helps support a healthy balance of compounds called neurotransmitters (such as serotonin and glutamate) to provide nutritional support that promotes relaxation, feelings of well-being, sleep quality, and a healthy stress response.
Research shows this well-known natural compound can provide powerful support for reducing the time it takes to fall asleep… increasing total sleep time… increasing the amount of time sleeping in bed relative to overall time in bed… and improving overall sleep quality.3. Magnesium
This essential mineral is crucial for many processes in the body, including a healthy stress response. NOTE that many people – up to75% of folks, according to some population-based research – don’t get enough magnesium in their daily diet.
4. Lemon Balm Extract
Lemon balm has been treasured by European and Mediterranean cultures for over 2000 years, and research agrees it can provide powerful support for improving overall sleep quality for those experiencing difficulty sleeping due to stress… reducing how long it takes to fall asleep… reducing occasional feelings of worry and uncertainty… and promoting healthy brain function and healthy moods!
5. Chamomile Extract
Chamomile has been shown in research to support calm nerves and the easing of feelings like agitation and worry. And it may, indeed, also improve sleep quality – especially among older adults!
6. Passion Flower Extract
Research shows this extract can support sleep duration, sleep latency (the amount of time it takes to fall asleep), and support overall sleep quality.
7. Vitamin B6
B6 can provide outstanding support for converting tryptophan to serotonin, which is the precursor to the sleep-regulating hormone melatonin. Interestingly, it may also provide strong support for “lucid dreaming”
The bottom line is, a poor night of sleep can drag down every area of life, from your energy and mood to your mental clarity to how you look in the mirror. On the flip-side, nothing makes you feel better and more able to succeed in your day than a great night of sleep.