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Improve sleep cycle

How to Improve Your Sleep Cycle?

Lifestyle, Sleep / By / / , , , , ,

Sleep is quite essential when it comes to maintaining good physical as well as mental health. It is a vital process that allows your body to recover and regenerate after a long day. However, in today’s fast-paced world, getting a good night’s sleep can be a challenge. You need at least 7-8 hours of proper sleep for revitalising your body. 

However, the stress of work and other household chores can hinder your sleep process. Due to this, your sleep cycle would get disturbed. Many people struggle with insomnia or poor sleep quality, which can lead to a host of health problems, including obesity, diabetes, and heart disease. However, there are many ways to improve your sleep cycle and get the restful sleep you need. 

Therefore, by making simple changes to your daily routine, you can establish healthy sleep habits that will help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and energised. People also consume melatonin for sleep cycle improvement. So, there are various melatonin gummies available in the market that not only assists in enhancing your sleep schedule but also provides you with a peaceful sleep. 

Therefore, let us go through some of the tips that can help improve your sleep cycle…

1. Stick To a Regular Sleep Schedule 

Regular Sleep Schedule 

Maintaining a regular sleep schedule is one of the most important ways to improve your sleep cycle. Your body’s internal clock, also known as the circadian rhythm, regulates your sleep-wake cycle. By going to bed and waking up at the same time every day, you can help regulate this internal clock, making it easier for you to fall asleep at night and wake up feeling fresh in the morning. 

It is essential to establish a regular sleep schedule and stick to it even on weekends and holidays. When you consistently get enough restful sleep, you will have more energy and be more productive during the day. 

2. Avoid Stimulants 

Stimulants can interfere with your ability to fall asleep and stay asleep. Thus, you need to avoid consuming caffeine, nicotine, and alcohol before bedtime. Caffeine and nicotine are stimulants that can keep you awake, and alcohol can disrupt your sleep. If you must have caffeine, limit your consumption to the morning hours and avoid it in the afternoon and evening.

3. Wind Down Before Bed 

You should always engage yourself in relaxing activities before bedtime to help calm your mind and prepare your body to sleep. The below-given tips can assist you in winding down:

  • Read a book or listen to calming music
  • Take a warm bath or shower.
  • Practice relaxation techniques like deep breathing or meditation.

4. Limit Screen Time

Limit screen time

Electronic devices like smartphones, tablets, and laptops emit blue lights which can interfere with the production of melatonin, a hormone that regulates sleep. Melatonin for sleep has been shown to improve your sleeping time. 

This is how you can limit screen time:

  • Avoid using electronic devices in the bedroom, especially before bedtime. In case you have to use them, make sure to turn on the blue light filter or wear blue-light-blocking glasses. 
  • Consider turning off all electronic devices at least 30 minutes before bedtime to help calm your mind and prepare for sleep. 

5. Exercise Regularly

Regular exercise can improve the quality of your sleep. You should aim for at least 30 minutes of moderate exercise most days of the week. Also, avoid practising high-intensity exercises too close to bedtime, as it can make it harder to fall asleep. In case you can’t exercise during te day, consider practising relaxation techniques such as yoga or stretching before bedtime. 

6. Consumption of Sleep Vitamins

Melatonin for sleep is now becoming the talk of the town. Melatonin, a hormone that regulates your sleep-wake cycle needs to be managed for a proper sleep schedule. However, due to stress and other factors, you might have difficulty sleeping peacefully. 

Thus, with the consumption of melatonin gummies, you can now enhance your sleep cycle. Make sure to choose the “Blessful Sleep” gummies as they are non-habit forming and tasty too.

7. Create a Sleep-Friendly Environment 

The environment you sleep in can have a significant impact on the quality of your sleep. Thus, creating a sleep-friendly environment is very essential. 

These tips can help in preparing for a sleep-friendly environment:

  • Make sure your bedroom is quiet, dark, and cool. You can use blackout curtains or a sleep mask to block out light, and use earplugs or a white noise machine to block out any noise. 
  • Invest in a comfortable mattress and pillows. Your bed should be comfortable and supportive, allowing you to relax and fall asleep easily. Keep your bedroom free from clutter and distractions.
  • Remove any work-related items or electronic devices that could keep you awake. 
In a Nutshell

A poor sleep schedule can negatively impact your mood, cognitive function, and overall well-being, while consistently getting enough restful sleep can lead to increased energy, productivity, and a better quality of life. Therefore, by following the tips and strategies discussed, you can enhance your sleep cycle and sleep more peacefully.

Remember, everyone’s sleep needs are different, so it may take some time to find the routine that works best for you. But with patience, perseverance, and dedication, you can establish healthy sleep habits that will help you achieve your goals, improve your health, and live a happier, more fulfilling life. Even consuming melatonin for sleep can be beneficial. Therefore, for its intake, you need to search for melatonin gummies. 

No worries people! The “Blessful Sleep” gummies are here for you. The passion-fruit flavour infused in these gummies makes them tastier. The amazing ingredients put in these treats consist of melatonin, Passion flower extract, and Vitamin B6- everything you need for a good night’s sleep. Oh! Besides that, it even helps in repairing your skin and reducing your stress. And wait! They are non-habit forming too!!!

With Blessful Sleep Gummies Sleep to Healthy & Beautiful Skin:)

Improve Sleep Quality By Avoiding These Foods

Lifestyle, Sleep / By / / , , , ,

Waking up after a night of peaceful and deep sleep feels so calming. Sleep is also quite necessary for the efficient working of your body. However, to take this sleep, you need to take care of a lot of factors. From depending upon your room temperature to the foods you consume, you have to look after all of them. Eating healthy throughout the day is important. 

However, there are some foods including some veggies and fruits that can put an obstruction to your sleep. Thus, it’s essential that you identify them and try to avoid them. In case, you have been consuming them, you would get to know about them and then prevent intaking them. 

This would ensure peaceful and enhanced sleep. Apart from doing so, you should also be aware that there are melatonin gummies available in the market that can improve your sleep quality and along with taking care of your diet, you can chew them as well. 

Let us have a look at the foods that can be causing disruption to your sleep quality…

1. Caffeinated Products

There are a lot of foods that contain caffeine, even though you don’t expect it. The soda and tea are typically caffeinated unless they are marked or otherwise. Some desserts and ice creams contain chocolate, coffee, or other forms of caffeine. 

Chocolate and other food items that contain caffeine can act as stimulants. Hence, they make it harder to fall into the deeper stages of sleep. The normal sleep that you take also gets decreased due to these caffeinated products. 

2. Acidity-Causing Foods

Certain acidity-causing foods can be a nightmare for sleep. Foods that are difficult to digest and have lots of fibre could result in discomforting gas. You may even have to experience cramps and pressure because of the consumption of excess beans, dry fruits, broccoli, cauliflower, and brussels sprouts. This would thus make it difficult for you to sleep and may keep you up all night. 

Fruits and vegetables with high fibre are beneficial for your body but are not ideal for sleeping. Hence, you should try to avoid them prior to bedtime. Other causes of acid reflux are foods such as citrus juice, raw onions, tomato sauce, or white wine. These can disrupt sleep by making heartburn more severe. That’s why you could regret having a pizza slice before going to bed.

3. Dark Chocolate

You might be tempted to eat dessert, and may think that a small dark chocolate bar can be better than a slice of cheesecake. But this isn’t the case. Chocolates can hinder your sleep if taken before bedtime. Dark chocolate can be a polyphenol-rich treat but it contains caffeine which disrupts your sleep. 

Those who have a faster metabolism may have a chance of getting a night of sleep but those with a slow metabolism may have to experience disrupted sleep. It takes six to 10 hours to eliminate caffeine, so it means that if you want to enjoy a dark chocolate treat, you need to consume it during the noon time and not later in the day. 

Apart from this, you should also stay away from foods with a lot of sugar that could cause blood sugar levels to rise and then drop which can cause obstruction in your sleeping schedule. Desserts, sweets as well as candy are not ideal for your nighttime snacks for this reason.

4. Spicy Foods

Anyone suffering from heartburn understands that spicy food can cause issues in the evening. But there’s another reason to stay clear of these foods. Naturally, your body’s temperature should be lowered to help you sleep. Hence, consuming hot peppers can increase the body’s temperature. The sensation of being hot could keep you awake longer. If you like food that has some tangy or spicy flavour, you should try eating it during breakfast or lunch instead of dinner.

5. Fried Foods

Foods that make your stomach feel heavier, actually take longer to be digested. Fried, greasy, and cheesy foods can cause nausea and cause you to stay up late at night. You should also avoid having cheese burgers, steaks, fries, or other fried food later in the evening. Instead of eating those fried foods, you can look up for their alternatives and consume foods that can actually help you fall asleep at night. You can surely drink a glass of warm milk before heading towards your bed. 

6. Alcohol

It might seem as if drinking a couple of beers, a glass of wine, or a glass of champagne aid in falling asleep. However, there are reasons to avoid drinking alcohol, particularly excessively prior to going to bed. Alcohol can aid in a sleepy state but it disrupts your normal sleep pattern later at night. 

This may reduce the quantity of sleep you receive. Drinking alcohol can relax all muscles of the body that could cause sleep apnea as well as high-pitched snoring. It even relaxes the esophageal muscle which is more likely to trigger acid reflux.

7. Water-Rich Foods

Going to the bathroom a number of times in the middle of sleep may interfere with it. Of course drinking plenty of water is essential to being healthy, however, you must be careful not to get an overflowing bladder late at night. Therefore, it is advised to stay away from foods that are rich in water content, such as cucumbers, celery, and watermelon.

8. Cruciferous Vegetables

Cruciferous veggies like broccoli, kale, cauliflower, cabbage, and Brussels sprouts are extremely beneficial for overall health but they’re probably not the ideal food to consume before bed. These vegetables can hinder your ability to sleep. This can cause digestive issues as well. So, it is recommended to eat these vegetables earlier in the morning so that your body has enough time to take them in before you go down to sleep at night.

9. Citric Fruits

The consumption of tomatoes could also have an adverse effect on your sleeping. It is because of the chemical tyramine. It is an amino acid that can increase the brain’s activity and can delay sleep. Foods rich in Vitamin C are not an appropriate choice for dinnertime snacks since they could cause heartburn and acidity when not properly digested. It can not only disturb your sleep pattern but could also make your morning miserable with an unending burning sensation.

At the End 

As you already know, the food you consume plays a vital role in enhancing your sleep quality. The more healthier and nutritious food you eat, the more your sleep cycle improves. Similarly, unhealthy food such as oily, fried food or junk, disrupts your sleep schedule. 

Even consuming caffeinated beverages and alcohol can cause interference with your sleep quality. Therefore, avoiding the list of foods that have been highlighted above can be beneficial. Along with this, you can start the consumption of delicious sleep gummies that aids in improving sound sleep. Hence, the “Blessful Sleep” gummies can be your ideal partner. 

These rabbit-shaped gummies have adequate quantities of Melatonin, Vitamin B6, and Passiflora Extract. Popping two gummies before heading to bed can calm your mind and also assist in repairing your skin.

sleep gummies

6 Beverages to Give You a Peaceful Sleep

Lifestyle, Sleep / By / / , , , , ,

In today’s world, sleep is mostly getting avoided by every individual due to their hectic work schedule, and poor diet. Unhealthy lifestyles are also one of the reasons behind receiving disrupted sleep. Your body requires a night of proper sleep to refresh the functioning of the body parts. When this is not done, you may have mood swings, irritation and most of all your focus on your work would also get lost. 

Thus, improving your lifestyle and adding up some new habits to it can steadily enhance your sleep. Apart from consuming healthy food, it has also been observed that beverages play an important role in helping you sleep peacefully. 

These drinks when consumed before sleep can enhance your sleep time and provide relaxation to your mind. As a result, you would be able to sleep better. In addition to doing so, you can even pop some melatonin gummies that can aid in getting a good night’s sleep.

Let’s have a look at some wonderful beverages that can assist in improving your disturbed sleep…

1. Turmeric Milk

You may all have been told to sip milk by your mothers and grandmothers. Yes! They have known about its magic since forever. Milk being a good source of calcium has a lot of tryptophan, which when consumed changes into melatonin, a hormone that helps you sleep faster. 

Turmeric, on the other hand, is commonly used in Indian cuisine and is recognised because of its anti-inflammatory effects. Warm milk and turmeric create an ideal nighttime drink, providing a fuzzy feeling of warmth. However, in case you are lactose intolerant, you can surely go for plant-based milk including almond or cashew milk. 

You need to put half a teaspoon of turmeric in a cup of warm milk and mix it well. You may even season it with a pinch of ginger or cinnamon. To increase sleep quality as well as metabolism, consume it as an after-dinner beverage.

2. Passionflower Tea

Passionflower is a natural sedative that is used to treat anxiety, insomnia, and sleep disorders. Tea can be made by boiling its dried petals. If it is not accessible, tea bags can also be purchased from supermarkets. 

If you want it to be sweet, pour a few drops of honey to improve the flavour. It is advised to consume the tea one hour prior to going to bed. You will eventually notice a difference in your sleep duration if you stick to this routine for seven days.

3. Vegetable Smoothie

Smoothies prepared with spinach, kale, beets, and carrots are nutritious and can assist you in sleeping better. The nutrients present in those vegetables aid in the production of melatonin and serotonin, which modulate sleep. Leafy greens contain magnesium, which acts as a natural and healthy pain reliever.

4. Chamomile Tea

Chamomile tea is a pleasant and calming beverage prepared from tiny, daisy-like flowers. Tea has traditionally been used to decrease anxiety, relax your mind, and enhance sleep. Chamomile’s aroma is particularly soothing, making it an excellent option for a night tea. This tea is readily accessible and can be found in most supermarkets.

5. Banana Smoothie

Bananas are indeed a great snack and turning them into a smoothie prior to bedtime can help you relax after a tiring day. Bananas are high in potassium and magnesium, both of which have muscle-soothing properties that can put you to sleep. Melatonin and tryptophan, which are also helpful in regulating your sleep, are even found in this amazing fruit. 

6. Coconut Water

Coconut water is high in both potassium and magnesium that help to relax muscles. This aids in soothing your body and providing a more restful and comfortable night’s sleep. Coconut water includes Vitamin B, which has been found to lower stress levels.

In the End

Sipping on some of the beverages before your bedtime that has been highlighted above such as chamomile tea, turmeric milk, and so on can assist you in receiving a peaceful and calm sleep. They would even reduce your stress levels and have control over your circadian rhythm. Apart from drinking them, you can also consume sleep gummies at night. 

Hence, popping our “Blessful Sleep” gummies can be advantageous in enhancing your quality of sleep. These tasty passion fruit-flavoured treats contain Passiflora extract, Vitamin B6, and Melatonin. You just have to chew of these delicious and cute rabbit-shaped flavoured gummies to improve your sleep time and also boost its quality.

Sleep gummies

8 Foods That Can Enhance Your Peaceful Sleep

Lifestyle, Sleep, Wellness / By / / , , , , ,

You know the exact amount of energy that is regained after getting a quality sleep of around 7-8 hours. Not only your mood but also the immune system would get boosted by taking sound sleep. However, due to our busy lives and a lot of stress going on in our minds, we may not be able to take the adequate amount of sleep that is required. As an outcome, you may start feeling tired and lethargic the next day. Not taking proper sleep can also lead to numerous sleep disorders. 

Do you know that the types of foods we eat can also have an effect on our sleep? Yeah! There are certain foods that can help you in improving your sleep. Including foods such as oatmeal, rice, beans, milk, etc. in your regular routine can assist you in enhancing your sleep quality by increasing your melatonin production. These foods cause a surge in them and relax the nerves. Besides including them in your diet, you can add some melatonin gummies to your routine, which can boost the production of the hormone responsible for your sleep-wake cycle and provide you with a calm and peaceful sleep.

Come on…Let us scroll down some foods that can make us sleep properly:

1. Beans

Beans, as well as other legumes such as peas, have a wonderful mixture of B vitamins, including B6, niacin, as well as folate, that aid the brain in a variety of ways. B vitamins are long utilized to assist people having sleep issues and also aid in reducing anxiety and stress. These nutrients can assist you in regulating your sleep and wake cycles and increase the natural levels of serotonin which is a relaxing, happy hormone.

2. Bananas

Bananas can be used as a natural sedative as they are rich in both magnesium and tryptophan. They are loaded with nutrients that can improve your health and help you get a night of sleep and relaxation. Potassium and Magnesium present in bananas can be used as nerve and muscle relaxants. 

Thus, grab a banana to get its natural mineral hit before you go to bed, and to alleviate any hunger pangs before bedtime.

3. Watermelon

Dehydration can affect your capacity to fall asleep and stay asleep. A selection of watery fruit such as watermelon could help you make up for any deficiencies. Eating watermelon can help you stay hydrated and alleviate your post-dinner hunger pangs because of the fiber and the volume. Watermelon is high in vitamin B6.

It aids with the creation of serotonin as well as dopamine. Both of these substances are connected to your mood. When your body produces these compounds, your brain’s susceptibility to stimuli such as noise lowers. This will ensure that you have a good night’s sleep.

Did you know a two-cup serving of watermelon is half water!? 

4. Honey

Tryptophan is an amino acid that is essential for sleep. Honey’s natural sugars help to induce sleep by carrying tryptophan through the brain via the bloodstream. The sugar in honey reduces levels of orexin, a neurotransmitter found in the brain which makes you more alert. Honey can put your alertness into reverse. A spoonful of honey before bedtime will help protect your liver from toxic substances. If you’re able to eat raw honey, that’s an added bonus! 

5. Oatmeal

Although oatmeals are a common breakfast option, you may consider eating this breakfast bowl at night too to help you sleep throughout calmly. The grains in oatmeal cause insulin production similar to whole grain bread. They increase your blood sugar naturally and make you feel tired. Oats are abundant in melatonin which helps relax the body and assists in sleeping. In case you are undergoing any health issues, it is advised that you consult a doctor before consuming too much of the said food. 

6. Rice

The glycemic index of white rice is high which means that it will cause a natural spike in blood sugar, and insulin levels, which will allow tryptophan to act faster in your brain. Rice consumption causes the production of calming hormones that make us desire to sleep and relax. Thus, eating a bowl of rice 4 hours prior to sleep can help you with peaceful sleep. 

7. Herbal Teas

Herbal tea is an easy and relaxing addition to your nightly ritual. Many different kinds are frequently used as medicinal herbs to induce relaxation and sleep. They impact certain neurotransmitters, improving overall sleep quality, reducing anxiety and stress, and assisting you in falling asleep faster. Herbal tea contains several sedative qualities. Among the variety of herbal teas present, Chamomile has relaxing benefits on both the brain and the body. A warm cup of this tea before bedtime may be exactly what you require to fall into a pleasant, and deep sleep.

8. Milk

Almost all of us used to make bad faces during our childhood at the time of drinking milk at night. But do you know that sipping a glass of warm milk at night can make you sleep peacefully! Dairy is a natural product of the amino acid tryptophan, which promotes sleep. Tryptophan enhances sleep by increasing melatonin levels, a hormone that supports a normal sleep cycle. Irrespective of that science, warm milk has historically been consumed before night since it has a relaxing effect. Therefore, those having trouble sleeping can surely try a glass of warm milk.

All in All

Eating these foods using tastier ways can also add a taste factor to them because of which you would love consuming them. It would take a little time, maybe a few days but eventually, you would get to see some effective results. Once your melatonin production gets boosted by eating them, your sleep will get enhanced as well. 

Furthermore, you can consume some tasty melatonin-boosting sleep gummies to increase your sleep schedule at a faster pace. The “Blessful Sleep” gummies by “Power Gummies” can be considered one of the best options when searching for melatonin-rich gummies. Apart from containing melatonin, the gummies also contain Vitamin B6 and Passiflora extract. You just have to chew down two of these cute rabbit-shaped gummies to fall asleep faster.