Having trouble falling asleep? Discover the secrets to improving your sleep with Ashwagandha and other natural remedies here at Warrior Strong Wellness.
Getting enough sleep is vital to maintaining good health. Quality sleep also helps prevent various health concerns such as impaired cognition, depression, heart problems, and high blood pressure. So, if you are having a hard time keeping a good sleeping routine, we suggest working on it with the help of proven sleeping remedies.
In our discussion below, we listed some of the most popular ways to get a good night's sleep. Additionally, we rounded up FAQs about these remedies such as:
- How long do you need to exercise to see improvements in your sleeping hygiene?
- What diet changes can help a person with sleeping problems?
- Do I take ashwagandha in the morning or night?
- What’s the best Ashwagandha dosage for sleep?
Learn everything you can about the best sleeping techniques as you read our discussion below. We hope these can help you achieve a better and more revitalized life.
Aerobic exercises like running, cycling, and resistance training help put an end to sleepless nights. In fact, studies show that regular physical activities can help people with chronic insomnia fall asleep around 13 minutes faster than usual. It might help to include physical activities into your weekly routine to help curb your sleeping problems.
How long do you need to engage in physical activities to improve sleep quality?
According to John Hopkins Medicine, exercising for at least 30 minutes a day or about 150 minutes a week can help people with sleeping problems. Make sure to schedule your routine at least 2 hours before bedtime so you can maximize the benefits.
Are some exercises better than others in helping people get enough night sleep?
Not all exercises work well for people with sleeping issues. Research suggests sticking to moderate-intensity workouts if you want to see results in your sleeping patterns.
#2. Minding the food you eat
Did you know that sleeping problems have a solid link to a poor diet? According to studies, these two occur hand in hand in many insomniacs. So, it might help to take a step back and assess the food you eat. Are you eating enough proteins? How about plant fibers? Do you consume more than enough sugar or saturated fats?
What specific food products help resolve sleeping difficulties?
The Sleeping Foundation suggests including a few items in your usual meals. A few examples of these include kiwi fruit, tart cherries, fatty fish, and nuts.
What products should you avoid to get rid of insomnia symptoms?
Some food items can aggravate sleeping problems like insomnia. These products include chocolate, aged cheese, spicy foods, and ice cream. It would help to steer clear of these items, especially before you sleep.
#3. Avoiding blue light exposure before bedtime
Prolonged exposure to mobile screens or PC monitors before bedtime often leads to sleep disruptions. That’s because blue light from various electronic devices affects hormone production and release and brain function. Blue light also tricks your mind to think it’s daytime, so your body clock gets messed up, and you don’t feel the urge to sleep.
How do you mitigate the effects of extended blue light exposure?
The best and the most straightforward solution to extended blue light exposure is to set a definite schedule for gadget use, especially during the evenings. As much as possible, you should disconnect from your mobile device or PC two hours before your expected sleeping time. You can also use blue-light blocking lenses when using your favorite gadgets to help reduce your exposure.
#4. Taking Ashwagandha supplement
Many researchers focus on finding food supplements that can help people with insomnia or sleeping difficulties. One example of these supplements is Ashwagandha, a medicinal plant popular among those who use Ayurvedic medicine to cope with their health concerns, including lack of quality sleep.
According to a recent study, this natural ingredient appears helpful for adults who have sleeping issues. It contains triethylene glycol, a powerful sleep-inducing compound. Additional studies note that Ashwagandha also offers other health benefits to insomniacs, such as:
- Improved stress resistance
- Stimulates nervous system function
- Lowering blood sugar
- Relieving anxiety and depression
Do I take Ashwagandha in the morning or night?
The answer to the question: "Do I take Ashwagandha in the morning or night?" depends on your personal preference. This means you can integrate it with either your evening or morning routine. We strongly suggest taking it at the most convenient time so it can work its magic on your body.
What is the most highly recommended Ashwagandha dosage for sleep?
Taking two pills of Ashwagandha supplement (1200 mg each) per day may come in handy in enjoying a long restorative sleep. Depending on your doctor's instructions, you can also start with 500 to 600 mg during your first few doses. We suggest taking it after meals to improve its absorption rate.
We hope our discussion on different sleep remedies and their respective FAQs like “Do I take Ashwagandha in the morning or night?” can come in handy in your life. Are you ready to put these sleeping solutions to the test? If yes, then we suggest starting with Aswagandha. After all, it’s easy to get your Ashwagandha dosage for sleep here at Warrior Strong Wellness.
Shop for Aswagandha food supplements today for under $16 or subscribe and enjoy up to a 15 percent discount. It’s the perfect remedy to use in conjunction with other lifestyle adjustments so you can finally feel recharged and revitalized when you wake up in the morning.