There is nothing more irritating than a bad night of sleep, and taking on the negative effects throughout the next day is a sure way to be frustrated and fatigued. So much of our daily lives and overall health depends on sleep, specifically, our sleeping schedule and our specific nightly patterns that all have an important role in how we function on a day-to-day basis. Luckily, there are many ways to improve sleep quality, from cognitive approaches, to over the counter products with an herbal base like Sambrosa Nighttime Syrup, to get our bodies and minds functioning the way they should.

Why Is Sleep So Difficult to Achieve? And, How Can We Improve Our Chances of a Restful Night?

Around 35% of adults report that they sleep less than seven hours per night, and nearly half of Americans agree that they feel sleepy during the day. These statistics seem to raise the question: if sleep is so important, then why are so many people challenged by it? For many, it comes down to habits.

Today, we as humans have so many ways to stumble into bad habits, and these habits are extremely hard to break. Identifying key ways to improve these habits is perhaps the first step to fixing sleep patterns in the long run. Cutting down on electronics, minding your consumption, staying physically active, and maintaining consistently healthy routines are just some of the ways to improve sleep quality. But at the end of the day, turning these habits from bad to good is difficult, and sometimes other lesser-known techniques might come in handy.

Much of the success that comes with sleep is created by having a restful environment. Bedrooms should be an oasis, free of stress, pressures and discomfort. Some sleep hygiene suggestions to consider include:

  • A dark and cool room
  • Quality bedding and optimal sleep position
  • Peace and quiet when falling asleep
  • A clean and organized bedroom

Adjusting Your Sleep Schedule

Shift Work and Sleep

To get the right amount of energy for the day, the golden rule is to strive for seven to nine hours of sleep per night. However, much of a successful sleep schedule depends on when those hours begin and end, and many outside factors can interfere with the timing. In truth, maintaining a standard sleeping schedule is hard, but a variety of guides and tips exist that can be implemented into anyone’s daily tasks. From choosing a specific wake-up time, establishing routines, and avoiding certain foods/drinks at certain times of the day, these tips are general things to consider on a daily basis, that all impact how we catch those nightly zzz’s.

The Benefits of Meditation Before Sleep

One of the most prominent underlying factors of unhealthy sleeping habits is stress. Stress comes in all shapes and sizes, impacts everyone differently, and sometimes… it kind of just happens out of nowhere. Stress and anxiety keeps us up at night, making falling asleep, and staying asleep, significantly harder.

Meditation is a fantastic way to calm the mind, and bring on a variety of physiological changes in our bodies that can help initiate sleep. Better yet, it requires no special tools, and can be performed anywhere, anytime. The most important factor to consider, however, is patience. Calming and quieting the mind takes practice, and the more patient you are in your approach, the greater the results will be.

How to Fall Asleep After a Night Shift

Work schedules vary for everyone, and those who experience a later end to their shift or irregular work hours often have many difficulties with their sleep patterns. In fact, nearly 15 million Americans alone experience these irregularities. The balance between shift work and sleep must be handled correctly, as our bodies desperately need this normal sleep. Suppression of melatonin directly influences our ability to function throughout the day. Knowing ways to improve sleep quality, particularly for those who work odd hours, is of utmost importance. Sambrosa nighttime syrup can offer a good night’s rest for those struggling with irregular hours, to get the rest they need and deserve.

Easy Ways to Boost Your Energy

Alright, so you didn’t get a good night of sleep, and now you’re battling with some daytime fatigue. Most people immediately think of caffeine as a way to supply their body with a boost, but in reality, you’re way better off ditching the energy crashers, and maintaining a healthy diet that promotes a more energetic stasis. Because even when you don’t get a good night’s rest, you can still maintain daytime energy by following some specific nutrition tips. Truth is, there exists an unfortunately cyclical nature between a lack of energy throughout the day and poor eating habits. In order to break the cycle, a distinguished and healthy diet is crucial, and will pay huge dividends into how you feel overall throughout the day.

With a healthy diet should also come a fair balance of exercise. This doesn’t require a gym membership, however. Sometimes, simple is more in order to stay healthy and active. A quick full-body workout routine can easily be completed in less than ten minutes, and these exercises can provide a huge boost to energy, especially after a rough night of rest.