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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:)

Blessful sleep gummies

8 Shocking Effects of Insufficient Sleep

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

Imagine waking up to a refreshing morning where you are full of energy. Your body and mind are completely refreshed and you are ready to rock the day. Now think of the complete opposite: A day when you have not fully slept and you wake up in a pathetic state. You would be feeling lazy all day long and be irritated, and whatnot. 

It is very essential for your body to sleep for at least 7 to 8 hours per night. When this schedule gets disrupted, your body is not able to work efficiently. As a result of this, you may have to face mood swings too. This was something you might be aware of. However, besides this, there are a number of effects that happen to your body when you do not get sufficient sleep. 

Thus, while scrolling down below, you would get to know more about these effects. Also, when you feel you are not able to take proper sleep, it is recommended to consume some melatonin gummies that can help you get peaceful and stress-free sleep at night. 

Here are some of the shocking effects of insufficient sleep…

1. Can Cause Health Issues

When you do not sleep, your body is not able to function properly. Thus, your chances of experiencing health issues increase. Sleep disorders and persistent sleep loss may make you more susceptible to issues such as:

  • Heart disease
  • Heart attack
  • Heart failure
  • High blood pressure
  • Stroke
  • Diabetes

2. You Age Faster

You may start observing puffy eyes following a few days of sleepless nights. It turns out that sleep deprivation can cause dull skin, wrinkles, fine lines, and dark circles around eyelids. If you don’t sleep enough your body produces more stress hormones, including cortisol. When produced in excessive amounts, cortisol may cause the skin to break down collagen, a protein that keeps your skin soft and elastic.

The loss of sleep can cause your body’s hormones to produce less human growth hormone. As you grow older, growth hormone encourages growth. As a human’s body ages, it assists in boosting muscle mass, thickening skin and bones, and also strengthening them. 

3. Increased Weight & Obesity

Sleep deprivation is believed to be linked to a rise in appetite which could lead to weight gain. It also increases the desire for high-fat, high-carbohydrate food items. Lack of sleep is linked to increased levels of cortisol which is a stress hormone. The resulting anger, stress, and frustration frequently contribute to emotional eating as well as bad eating practices. 

Another hormone, Ghrelin, is created in the stomach. This hormone has been linked to sleeping for long periods of time and an over-production of ghrelin may cause people to feel hungry. As time passes sleep deprivation can negatively impact the body’s metabolism. This may even lead to health issues such as obesity.

4. Make You Depressed

People are generally annoyed if they’ve not had a great night’s sleep. However, over time, insufficient sleep and other sleep problems have been contributing to signs that are associated with depression. It has been observed that those suffering from sleep disorders are five times more susceptible to developing depression. 

A sleep disorder, commonly known as insomnia, is among the first signs of depression. When you don’t sleep properly, your body is not able to produce enough melatonin, a hormone that is responsible for your sleep cycle. This can also be one of the causes of depression.

5. Concentration Level Can Decrease

Sleep plays an important role in the process of thinking and learning. It also affects your ability to solve problems, control the emotions of your brain, and make informed decisions. Insufficient sleep can affect these cognitive processes in a variety of ways. Firstly, it affects focus, alertness, reasoning, and problem-solving. This makes it harder to master any subject effectively.

6. Can Lead to Accidents

Sleep deprivation is a key factor in several devastating accidents in recent times. Sleep deprivation can affect reaction times just like drunk driving. loss of sleep and sleep quality issues can cause injuries and accidents at work as well. 

As mentioned earlier, loss of sleep disrupts your concentration due to which you may find it difficult to focus on the road while driving or even while doing some other important tasks that may in turn lead to accidents.

7. You Can Make Poor Judgements

Sleepiness can influence your perception of things. This affects your capacity to form solid decisions because you might not evaluate situations in a precise manner and make the right decisions based on them. As a result, your decisions might always be wrong and untrustworthy. 

8. May Start Forgetting Things

Sleeping is essential to allow the brain to organise itself, and more specifically, to move information stored in short-term memory into long-term memories. A good night’s sleep is essential in memory recall. When you don’t take proper sleep, your mind becomes confused and you might not be able to recall what you did earlier in the day. Being lethargic the whole day would make it difficult for your brain to remember things.

On the Whole

Sleep is quite necessary for your body’s overall functioning. When your body doesn’t receive enough sleep, your mood starts to change. You become more agitated, irritated and what not. You stop feeling that energy rush in your body which can result in making you dull and lazy. Therefore, a night of about 7 to 8 hours of sleep has to be taken.
Here, consuming some sleep gummies is recommended. Therefore, the “Blessful Sleep” gummies can help you get that perfect beauty sleep that you need to refresh your body and mind. These tasty gummies have Melatonin, Vitamin B6, and Passiflora Extract. Grab your pack and start popping two gummies 30 minutes before going to your bed so that your mind gets relaxed and helps you ensure a night of sound sleep. It’s even non-habit forming and is Fssai, ISO, and FDA certified too so you can fully trust them.

sleep gummies

9 Ways to Enhance Sleep Quality

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

If you feel groggy or tired after waking up, you may not be sleeping well. Sleeping regularly and at a high quality is essential for maintaining the well-being of your mental and physical health. Restorative sleep allows the brain to heal cells and grow them as well as regulate hormones, balance your immune system and safeguard tissues and nerves. 

When combined with a balanced lifestyle and consistent physical exercise, sleeping habits are the foundation of an enlightened brain. Sleep problems could cause a decline in brain function, which could impact your thinking in terms of attention, emotion, and memory. 

Quality sleep means being able to fall asleep in about 30 minutes, with a minimum of one wake-up in the middle of the night and the ability to go back to sleep within 20 minutes of the one awakening. When trying to enhance your sleep quality, you can check out some melatonin gummies as they have been observed to relax your mind and promote sound sleep.

Here are some of the ways to boost your sleep quality…

1. Don’t Take Naps During the Day

It may seem that every chance to get sleep is worth it. However, it’s not the best method for getting quality sleep at night. It has been noticed that napping during the day can affect the ability to do certain mental tasks and can boost sleepiness every day during the daytime. Each person has different requirements in regard to sleep and naps. 

If you’re experiencing that your nighttime rest is getting less than you would like, eliminate daylight nap times. However, if you want to take a nap, It is recommended to do so at the beginning of the afternoon. If you take a nap later, the more likely you will use the energy you gain through a nap, and the quality of your night’s sleep is affected.

2. Adjust Your Room Temperature

The body naturally decreases its temperature when you sleep and it is essential to ensure that your room temperature is reflective of this. Uncluttered and messy rooms can stress the brain subconsciously, and make it more difficult to sleep and relax properly.  

Ideally, the bedroom should be dark and cool in which there aren’t any loud sounds that prevent you from sleeping. If there is any light coming into your bedroom try blocking the light with curtains or wear a sleep mask.

3. Limit Your Screen Time

If you browse social media prior to bed, or go through your favourite TV shows, then you are subjecting your eyes to sleep-disrupting wavelengths. The blue light spectrum can cause disruption to the body’s sleep cycle. But there are ways to limit the effects of blue light. 

You should switch off electronics prior to going to bed and purchase glasses that block blue light. You can even install blue-light-reducing software on your computer. If you’re looking to get a better sleep, it’s more beneficial to read a book instead of scrolling through Instagram before going to bed.

4. Do Not Sip Caffeinated Products Later in the Day

The caffeine content in coffee and similar beverages can be stimulating which is beneficial in the morning but not as helpful in the evening when you’re trying to settle to sleep.  It is suggested to avoid drinking caffeine for a minimum of 6 hours before you are planning to fall asleep.

5. Spend Time Taking Some Sunlight 

Sleeping well at night starts early in the morning. The exposure of your eyes to bright light throughout the day can improve your mood. Therefore, you should stay in the sunlight for at least 15 during the day so that you are able to sleep better in the evening. 

6. Consume Sleep Supplements

Melatonin is a sleep hormone that is produced by the pineal gland in the brain. It informs your body when it’s the right time to go to sleep. It has been observed that taking supplements rich in melatonin before bedtime can have a significant and positive impact on sleep quality, particularly when you suffer from jet lag. 

7. Restrict Consumption of Late Night Snacks

When your diet is composed of lots of carbohydrates or sugars, such as soft drinks and sodas, the body could become on a roller coaster of fluctuating blood sugar levels. This can cause your blood sugar levels to fall over the course of the night and increase your cortisol. As a result, your sleep schedule can be ruined. Thus, you should consider eating your final meal at least four hours before hitting bed.

8. Avoid Drinking Alcohol Before Sleep Time

Alcohol causes dehydration, which puts strain on your body, particularly the kidneys while you sleep. The effect of this stress on the kidneys may cause you to use the toilet more frequently, which in turn disrupts sleep and wakes you up. Thus, it is advised to quit having a drink at least four hours before you are planning to go to bed.

9. Check Your Bedding

Your mattress and bed are vital for getting an excellent night’s sleep. Your mattress is a support for your whole body during sleep and helps keep your spine in alignment. Mattresses that aren’t of the best quality could cause pain and pain, which can negatively impact the quality of your sleep.

The proper bedding is as crucial in the same way as the mattress. A good pillow can help to ensure that the upper body is aligned and eases pressure on the shoulders and neck. 

In a Nutshell 

Quality sleep is very important to give refreshment to your body. Also, this helps the body function to work efficiently. As a result, your mind as well as your body will become happy. An additional tip to enhance your sleep quality can be through the consumption of sleep gummies. 

Gummies rich in melatonin can maintain your sleep cycle and also calm your mind. Hence, the “Blessful Sleep” gummies can be your ideal choice. These tasty treats have passion fruit flavour and contain some amazing ingredients such as melatonin, Vitamin B6, and passiflora extract. 
Chewing them two at least 30 minutes before going to bed can boost your sleep quality. It not only helps the skin to repair itself but also assists in ensuring a sound sleep. Peeps…sail to your dreamland swiftly every night with these sleep gummies.

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.