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How to Have a Great Nights Sleep By: Sheila Johnson-Mezza Contributor

How to Have a Great Nights Sleep By:  Sheila Johnson-Mezza Contributor

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The Most Effective Sleep Aids Backed by Science

According to the American Sleep Apnea Association, between 50 to 70 million Americans suffer from sleep issues, so there are a whole lot of people who aren’t sleeping soundly through the night. Mezza Reviews shares some methods and tech tools that are super effective in helping you sleep.

Techno-Cures

When we talk about sleep aids, smartphones do not immediately come to mind. We automatically believe that phones are sleep destroyers, and Psychology Today explains they do emit light waves and sounds that might inhibit your slumber. However, there are many ways our phones can help us get to sleep naturally.

The key to using your smartphone to induce healthy, restful sleep is the apps you choose. Instead of bingeing on movie apps, try an app that plays the sounds of nature, guided meditations, or even bedtime stories.

Calm is an app that plays bedtime stories read by celebrities to help ease you to sleep. Alternately, you can experience a guided meditation that calms nerves and eases stress to facilitate sleep.

Headspace app offers guided meditations that are scientifically proven to reduce insomnia and promote healthy mindfulness throughout the day.

Relax Melodies is an app that plays sleep-inducing melodies and guided meditations. It also offers a variety of natural sounds and white noises that enhance the sleep cycle.

The Sleep Time app analyzes your sleep cycle and produces a detailed fact sheet to help you discover your problem areas. It also offers a variety of sleep sounds to help you fall asleep and wake more rested.

The State of Your Teeth

If sleep apnea is keeping you awake at night, misaligned teeth could be the cause. Crooked teeth can make it more difficult to breathe when you’re sleeping, which can wake you repeatedly during the night.

Treating a misalignment issue will depend on a variety of factors such as your budget, the severity of the problem, and whether you’d prefer more personalized customer service. At-home alignment treatments like byte are more affordable and convenient than in-office treatments, and you may only have to wear your aligner at night. If you’d prefer more hands-on service or have a more serious alignment issue, an in-office treatment like Invisalign will likely work best.

The Effects of Food and Drink

What and how you eat has a lot to do with how well you sleep. Certain foods can make you sleepy and others can keep you awake. Avoiding foods such as chocolate, coffee, tea, and soda can help you sleep because they contain caffeine, a substance that can cause insomnia.

Other foods can help you to fall asleep and stay asleep longer. Many people assume drinking warm milk at bedtime for sleep is an old wives’ tale. However, Medical News Today explains that on the contrary, dairy is a source of tryptophan, a naturally occurring amino acid that causes drowsiness in large doses.

Another nighttime sipping option is herbal tea. Those who like an evening cup can still enjoy their soothing drink, but by going herbal, they cut the caffeine.

Temperature

The temperature of the room and your body, while you are trying to sleep, can either help or harm your attempt. Too hot or too cold and you will only toss and turn. Some studies show the optimum temperature for sleep is between 60- and 68-degrees Fahrenheit. The human body decreases in temperature as you fall asleep, so a cool room can speed up the process and help you to sleep deeper.

Cognitive Behavioral Therapy

Sometimes issues such as depression and overthinking affect our sleep. Cognitive behavioral therapy identifies and changes corruptive thinking patterns that interrupt sleep. The mind is retrained to avoid the automatic negative thoughts that pop into our heads and cause insomnia. Therapists are trained to help you identify issues such as these and find healthy coping skills.

Sleep problems do not have to be treated with drugs. Between apps and habits, there is plenty you can do to achieve a great night’s sleep. A refreshing, full night of natural rest is awaiting you when you use any of these effective natural remedies.

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