Are you struggling with sleep problems? Here are 8 simple and natural tips!

 

We receive many questions from people who have trouble sleeping. In the Nordic countries, it is said that 1 in 3 have sleep problems. There are many factors that can play a role here, but there is still a checklist that can be useful to go through to see if any of these 8 tips can help you improve your sleep quality.

First, you should ensure that the conditions in the bedroom are good enough, for example that it is sufficiently dark. Darkness will signal to the body that it is time to calm down and prepare the body for sleep by producing the sleep hormone melatonin. Here, blackout curtains can work well if it is too bright.

In addition, the air should be good, and it helps to sleep with the window open. A new study shows that exposure to a high level of oxygen helps the brain remain in a deep and restorative sleep.

If it is too warm in the bedroom, this can also disturb a good night's sleep. At night, our body temperature naturally drops, and if the room is already cool, you will fall into a deep sleep faster.

Think about how it works in nature. If you want to take good care of a bouquet of flowers, it should be kept cold and dark at night. Our body works the same way – it is as natural as a plant and also needs the same treatment.

During the day, it is very important that you get daylight. Daylight triggers the production of melatonin, which helps you fall asleep faster and maintain a good circadian rhythm. This can be challenging during the dark season, so it is recommended to be outside in the middle of the day for at least half an hour. If you are at work then, you can enjoy lunch outdoors.

It is also fine to invest in a daylight lamp that you only need to sit in front of for 20 minutes a day to achieve a good effect. Perfect for those of us living in Arctic areas where the sun is not up for two months a year!

What you do in the evening, especially the hours before you go to bed, also plays a big role. Many of us look at a screen, either the phone or the TV. The problem with this is that screens emit "blue light" which can disrupt our natural circadian rhythm.

On the phone, you can remove "blue light" under Settings so that the screen instead emits a warmer light that does not affect us as much. If you watch a lot of TV right before bedtime, it is recommended to use glasses that protect against this light.

 

By the way, did you know that the warm orange light from candles or a fireplace can help with the production of melatonin?

Try to keep regular times for when you go to bed and when you get up, even on weekends. This makes the body get used to waking up at a certain time and thus also become tired at the same time. This way, it becomes easier to achieve a good circadian rhythm.

Preferably avoid heavy and hard-to-digest meals right before bedtime, as digestion can disturb sleep. Ideally, the last meal of the day should be three hours before you go to bed.

Many experience good results with these three supplements when it comes to better sleep quality:

• OptiMSM+C
• Magnesium
• Collagen

Many of our customers who use OptiMSM regularly say that it helps with sleep. This is related to the fact that MSM can provide more energy, making you more active during the day. Biological processes related to the circadian rhythm are positively influenced by physical activity. We produce neurotransmitters in the brain that help the body release hormones important for sleep.

Magnesium is well known to many as a good supplement for sleep, and we receive a lot of feedback that Triple Magnesium helps with sleep. This is because magnesium can help calm the nervous system, the heart, and stress levels, while also reducing leg cramps and restless legs that can otherwise disturb sleep.

Collagen contains the important amino acid glycine, which in clinical studies has been shown to improve sleep when taken before bedtime. Glycine can contribute to better and deeper sleep at night, which in turn can lead to increased focus and better memory during the day. One of the mechanisms is believed to be that glycine helps regulate the circadian rhythm.