You wondering why? In this article, we will discuss five surprising reasons why you may still feel tired even after getting a full night’s sleep of eight hours. We will also explore emerging scientific research to uncover certain habits that may be robbing you of restorative deep sleep, as we celebrate National Sleep Awareness Month in March. Thanks to the advancements in sleep science, we can now learn how to naturally improve our sleep without relying on melatonin.
1. You’re focusing on the amount rather than the consistency
The consistency of sleep and wake times is possibly more important than the number of hours, however, quantity of sleep is important.
In fact, the research conducted at the University of Michigan found that individuals who maintained consistent schedules experienced lower moods and a greater number of depression symptoms compared to first-year medical residents with irregular sleep patterns.
To maintain a consistent wake-up and bedtime schedule, you can rely on your natural biological clock, which may help you wake up naturally. This tip is here to help you resist the urge to sleep in or hit the snooze button on your days off.
Specific elements like magnesium, psychobiotics, and GABA are crucial in enhancing quality sleep and promoting alertness during the day.
Magnesium
Your circadian rhythm dictates which hormone, melatonin, also regulates. Magnesium helps your body slip into restful, deep sleep, which calms the mind and relaxes the muscles.
Taking supplements can be beneficial since it is challenging to obtain sufficient quantities solely from food, and approximately 50% of the population is believed to suffer from a lack of magnesium.
One study found that daily magnesium supplementation for eight weeks helped older adults with sleep problems by naturally increasing their circulating levels and reducing nighttime awakenings, allowing them to stay asleep longer and fall asleep faster.
Psychobiotics
A recent study found that participants reported higher levels of positive emotions and energy, as well as better quality psychological and life quality, when they studied the benefits of Lactobacillus plantarum psychobiotic. Psychobiotics are probiotics that have mental health benefits, including improving sleep quality and reducing stress and anxiety.
GABA and L-Theanine
The study showed that L-Theanine and GABA help you fall asleep faster together. They also improve REM sleep. L-Theanine and GABA, which are amino acids, help relax the body and calm the mind by blunting the overactivity of neurotransmitters like adrenaline and cortisol.
We recommend trying our Bundle Ever Sleep, which includes three different types of magnesium that have been proven to naturally improve sleep. Additionally, our Chews Mood contains L-Theanine and GABA to help calm the nervous system, reduce feelings of anxiety and stress. Lastly, our Biotics Mood includes psychobiotics that are known to improve mood and enhance sleep, alongside the three types of magnesium mentioned earlier.
Why don’t we use melatonin as a sleep aid?
We were not convinced, but research has found that melatonin is not better than melatonin. Some research has found that melatonin is not better than a placebo. Here at PYM, all scientists are committed to making science-based products that are actually effective.
In addition, a study conducted by the American Academy of Sleep Medicine reviewed the full findings on the long-term effects of melatonin as a sleep aid, cautioning against its use for people with insomnia due to limited research on the safety of melatonin.
Additionally, melatonin production can be enhanced by consuming magnesium, which is a natural precursor that occurs in the body. It is worth noting that magnesium has been extensively researched and proven to provide quality sleep benefits.
3. You’re accumulating sleep debt without knowing it
If you have slept for only four hours, but feel rested, you may need to sleep for eight hours if you want to compare it to the amount of sleep you should have gotten. This is also known as sleep deficit or sleep debt, which refers to the difference between the amount of sleep you need and the amount of sleep you actually get. It could be because you missed out on sleep hours last night, but if you got eight hours of sleep last night, you may still feel tired today.
To mention a handful, safety for you and cognitive function, mood, mental health, and physical health are all affected by sleep deprivation. Going to the bathroom and performing essential functions such as breathing and eating are as crucial as sleep. So, what is the price of sleep debt?
Create a bedtime ritual
Some activities to relax before bedtime could include: Preparing your mind and body for sleep through a bedtime routine starting an hour prior to going to bed can effectively prepare your body and mind for a restful state. One of the main challenges in falling asleep is the difficulty in calming or reducing the intensity of your thoughts before going to bed.
4. You’re consuming sleep-disrupting food, drinks or substances close to bedtime
Many people wind down with a glass of cannabis or wine, as they can actually greatly interfere with our quality of sleep, while making our bodies and minds feel relaxed.
Before going to sleep, the use of cannabis remains unchanged. REM and deep sleep are crucial for restorative sleep, but they are disrupted by lighter sleep stages. After the initial effects of cannabis fade, the body spends more time in these stages, but individuals who quickly fall asleep may experience sedative properties similar to alcohol.
This is because caffeine has a half-life of six hours, so you should try not to have your last cup before 12pm. Even if you drank it hours ago, caffeine can still have a significant impact on your sleep. However, consuming it before bedtime might not be advisable.
Experiment with directing your attention towards these specific nutrients and vitamins in order to enhance your sleep. Nourishments that aid in promoting sleep generally consist of substances that act as building blocks for hormones crucial to sleep quality, such as human growth hormone, melatonin, and serotonin.
Our Mood Biotics and Mood Chews, included in the Best Sleep Ever bundle, also aid in the synthesis of serotonin.
5. Your bedroom is telling your body to stay awake
There are only a few cues here. Instead of triggering our sympathetic responses, these cues can inform our body that it’s time to be active and alert, rather than restful and calm (parasympathetic). In order to feel safe at a nervous system level, we need certain cues in our environment to fall asleep.
Environmental noise:.
Obviously, we are also affected by things like noisy neighbors/roommates and street noise. If the noise in your surroundings keeps you alert and nervous, your body may not fully drop into deep REM sleep, even if you’re “sleeping”. It is quite obvious that a lot of people can still fall asleep with the TV on and leave it on, but this seems to be a pretty noticeable issue.
Blue Light:.
Avoid simply sleeping and using screens with a blue light filter. Sunlight, like other sources of blue light, has similar effects due to the wavelengths it emits. Instead of producing cortisol, which keeps our brain active, it is better to produce melatonin. Therefore, try wearing blue light-blocking glasses or turning off electronics at least 90 minutes before going to bed. Additionally, replace any fluorescent lights with dimmed or red lights.
Deceptive sources of illumination:
Did you know that even if there is some light coming through your window from the street or from electronics such as your clock, electronic devices, or wifi router, you can create total darkness in your bedroom by turning off any electronics and closing your curtains towards the darker side?
Temperature:.
According to the Sleep Foundation, the ideal temperature for sleep is between 67 to 60 degrees Fahrenheit. Hot environments can disrupt sleep. The main way our bodies transition into sleep is through a drop in temperature. This drop in temperature is the main way our bodies transition into sleep. The main way our bodies transition into sleep is through a drop in temperature. When the sun sets, your body releases hormones that cause a drop in your core body temperature.
Conclusion
If you want to get better sleep without relying on melatonin supplements, it is essential to create a bedtime ritual and set up an environment that is conducive to sleep. Incorporating natural sleep aids such as amino acids, probiotics, and magnesium can help provide your body with the necessary support for quality sleep. Additionally, implementing consistent wake and sleep times is important.
Pleasant dreams! Take it one night at a time and attempt to incorporate one aspect. There’s no need to accomplish everything at once, so be kind to yourself. We understand that this may seem overwhelming.