How Much Sleep Do We Need?
According to organizations like the National Sleep Foundation and the Centers for Disease Control and Prevention (CDC), the average adult typically requires 7 to 9 hours of sleep per night for optimal health and functioning,
However, individual needs can vary. Some people may feel well-rested with 6 hours, while others may need closer to 10. Chronic undersleeping (fewer than 6–7 hours per night) is associated with increased risks of obesity, heart disease, depression, and cognitive decline.
According to the Mayo Clinic, the quality of your sleep is just as important as the quantity. As we get older, we still need the same about of sleep, but how we sleep may change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the night.
WHY WE DON’T ALWAYS SLEEP WELL
Getting a good night’s sleep isn’t always easy. Many people struggle to get enough sleep each night, and the reasons are often a complex mix of stress, lifestyle habits, and environmental factors. Stress and anxiety can keep the mind racing, making it difficult to fall or stay asleep.
The widespread use of technology before bed, particularly exposure to blue light from phones and screens, suppresses melatonin and disrupts the body’s natural sleep-wake cycle. Irregular sleep schedules, shift work, and long hours can further throw off circadian rhythms.
Sleep disorders like insomnia and sleep apnea often go undiagnosed, quietly undermining rest. Substances such as caffeine, alcohol, and nicotine also play a role, interfering with both sleep onset and quality. Parents and caregivers frequently experience broken or limited sleep, while environmental factors like noise, light, or uncomfortable temperatures add additional challenges.
Medical conditions, from chronic pain to acid reflux, can also interrupt rest. In many cases, people knowingly sacrifice sleep due to busy schedules, social commitments, or what’s known as “revenge bedtime procrastination,” staying up late to reclaim personal time.
Understanding these causes is the first step toward building better habits and creating an environment that supports healthy, restorative sleep.
What Is Sleep Hygiene? And How It Can Help You Sleep Better—Naturally
Struggling to fall asleep—or stay asleep—night after night? Before turning to supplements or medication, take a look at your sleep hygiene. This term might sound clinical, but it simply refers to the habits, routines, and environment that support healthy, high-quality sleep.
Just like brushing your teeth helps prevent cavities, good sleep hygiene helps your body and mind settle into rest mode, making sleep easier, deeper, and more refreshing.
1. Stick to a Consistent Sleep Schedule
Your body has an internal clock—your circadian rhythm—that loves routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your sleep-wake cycle. The more consistent your schedule, the easier it becomes to fall asleep naturally.
2. Create a Calming Bedtime Routine
Start winding down 30–60 minutes before bed with quiet, relaxing activities. This might include reading, taking a warm bath, gentle stretching, or listening to calming music. A consistent routine signals to your brain that it’s time to shut down for the night.
3. Limit Screen Time Before Bed
Phones, tablets, and TVs emit blue light that interferes with melatonin production—the hormone that helps you sleep. Try to avoid screens for at least 30–60 minutes before bed, and opt for analog activities instead, like journaling or reading a physical book.
4. Make Your Bedroom a Sleep Sanctuary
Your sleep environment plays a big role in the quality of your rest. Aim for a room that’s cool, quiet, and dark. Use blackout curtains, white noise machines, or eye masks and earplugs to block out disruptions. And keep your bed for sleep and sex only—no working, eating, or scrolling.
5. Watch What You Eat and Drink at Night
Caffeine, alcohol, and heavy meals can all interfere with sleep. Try to avoid stimulants like coffee and energy drinks after mid-afternoon. And while alcohol might make you feel drowsy at first, it tends to disrupt sleep later in the night.
6. Move Your Body—But Not Too Late
Exercise supports healthy sleep, especially when it’s consistent. Just be mindful of the timing—vigorous workouts too close to bedtime can have the opposite effect. Aim to wrap up intense physical activity at least two hours before bed.
7. Train Your Brain with Sleep Cues
Your brain makes associations fast. If you regularly use your bed to scroll, work, or watch Netflix, it might not associate it with rest. Help retrain your brain by using your bed for sleep and intimacy only. Over time, your body will start linking your bed with sleepiness instead of stimulation.
8. Managing Underlying Health Conditions
Underlying health conditions, such as diabetes, can also affect sleep. The article “Effect of Sleep Disturbances on Quality of Life, Diabetes Self-Care, and Patient-Reported Outcomes” from Diabetes Spectrum explores the significant impact of sleep disturbances on individuals with diabetes. It highlights that poor sleep quality is linked to decreased quality of life, impaired diabetes self-care behaviors, and adverse patient-reported outcomes. The article emphasizes the bidirectional relationship between sleep disturbances and diabetes, where each can exacerbate the other. It suggests that addressing sleep issues is crucial for improving diabetes management and overall well-being.
Sleep hygiene isn’t about perfection—it’s about consistency. Small changes in your nightly habits can have a big impact over time. If you’re struggling with sleep, think of these steps as building blocks toward a better night’s rest—naturally, without supplements or medication.
Natural Supplements That Can Help You Sleep Better
If you’ve ever found yourself staring at the ceiling in the middle of the night, wondering why sleep won’t come, you’re not alone—and you’re not without options. Beyond lifestyle changes and good sleep hygiene, there are several natural supplements that may help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed. While individual results vary, many of these supplements are backed by science and widely used to promote better sleep without the grogginess of prescription medications.
1. Melatonin
Melatonin is a hormone your body naturally produces to regulate the sleep-wake cycle. As darkness falls, melatonin levels rise, signaling to your brain that it’s time to wind down. Supplemental melatonin can be especially helpful if your sleep schedule is off—like after travel across time zones or adjusting to a night shift. A small dose (0.5–3 mg) taken about 30–60 minutes before bed can help you fall asleep more easily.
2. Valerian Root
Used for centuries as a remedy for insomnia and anxiety, valerian root is one of the most researched herbal sleep aids. It works by increasing levels of GABA, a calming neurotransmitter in the brain. While results vary from person to person, many people find that taking 300–600 mg of valerian root before bed helps them feel more relaxed and ready for sleep—especially during stressful periods.
3. Tart Cherry Extract
Tart cherries (particularly the Montmorency variety) are a natural source of melatonin and also offer anti-inflammatory benefits. Drinking tart cherry juice or taking it as an extract may help increase sleep time and quality. Studies suggest 240–480 mg of extract or an 8-ounce glass of tart cherry juice in the evening can promote deeper, more restful sleep.
4. Magnesium
Magnesium plays a vital role in relaxation, muscle function, and stress regulation. Low magnesium levels are linked to poor sleep and increased nighttime awakenings. Supplements like magnesium glycinate or citrate are gentle on digestion and may help calm the nervous system, especially when taken 30–60 minutes before bed. Typical doses range from 200–400 mg.
5. Chamomile
This gentle herb is often consumed as a bedtime tea, and for good reason. Chamomile contains apigenin, an antioxidant that binds to brain receptors associated with sleepiness. Whether sipped as tea or taken in supplement form (300–400 mg), chamomile can help ease you into sleep and reduce nighttime anxiety.
6. L-Theanine
Found naturally in green tea, L-theanine is an amino acid known for promoting a calm, focused state without sedation. It increases alpha brain wave activity, which is associated with relaxed alertness. When taken in doses of 100–200 mg before bed, L-theanine can help ease mental chatter and promote a smoother transition into sleep—especially when combined with magnesium or melatonin.
7. GABA (Gamma-Aminobutyric Acid)
GABA is a neurotransmitter that your brain uses to inhibit stress and promote calm. Some people find that taking GABA supplements (100–250 mg) helps reduce nighttime anxiety and tension. While there’s debate about how well GABA is absorbed when taken orally, many users report a noticeable calming effect that supports sleep.
8. Vitamins and Vitamin Deficiency
Vitamins and vitamin deficiency also can play a major role in both the quality and quantity of sleep, especially Vitamins D, B12, B6, C, and E. This article: 5 Ways That Vitamin Deficiencies Can Impact Your Sleep explains the ways in which each vitamin affects sleep, its impact on sleep disorders such as sleep apnea and recommended ways to get the recommended levels of vitamins in your diet.
A Word of Caution
While these supplements are natural, that doesn’t mean they’re risk-free. Some can interact with medications, affect hormone levels, or cause drowsiness the next day—especially if not used properly. Always talk to a healthcare provider before starting a new supplement, particularly if you have a medical condition, are pregnant, or take other medications.
Whether you’re struggling to fall asleep, waking up throughout the night, or simply looking for a natural way to unwind, these supplements may offer the support you need. Combine them with consistent sleep habits and a calming bedtime routine, and you may find your best night’s sleep is just around the corner.
Sleep Aids That Help You Fall Asleep and Stay Asleep
If you’re tossing and turning at night, you’re not alone—and you’re not out of options. While natural supplements like melatonin or valerian root can be helpful, they’re not the only tools available. There are a range of non-supplement sleep aids that can make a big difference in both how fast you fall asleep and how deeply you rest. From tech-savvy gadgets to timeless sleep rituals, these strategies can support your sleep naturally and holistically.
1. Relaxation Techniques
Sometimes, the problem isn’t your body—it’s your mind that won’t shut off. Techniques like progressive muscle relaxation, deep breathing, meditation, and guided imagery can slow down your heart rate and calm racing thoughts. Apps like Calm, Headspace, and Insight Timer offer sleep-specific meditations that help ease you into slumber.
2. White Noise Machines and Soundscapes
Environmental noise—like traffic, neighbors, or a snoring partner—can make it hard to drift off. A white noise machine or app that plays nature sounds (like rain, ocean waves, or forest ambiance) can block out disruptions and create a soothing, consistent backdrop for sleep.
3. Cool, Comfortable Sleep Environment
Your body sleeps best in a room that’s cool, dark, and quiet. The ideal sleep temperature is typically around 60–67°F (15–19°C). Invest in blackout curtains, breathable bedding, and a fan or air purifier for better airflow and comfort.
4. Weighted Blankets
Weighted blankets use deep pressure stimulation to mimic the feeling of being held or hugged. This sensation has been shown to reduce anxiety and promote a calmer nervous system, making it easier to fall—and stay—asleep. Just make sure the weight is appropriate (usually about 10% of your body weight).
5. Journaling or Brain Dumping
If your brain tends to spiral through to-do lists and worries at bedtime, try a quick brain dump—write everything down on paper before bed. Journaling your thoughts or writing out tomorrow’s tasks helps clear your mind and signals closure for the day.
6. Aromatherapy and Scents
Essential oils like lavender, chamomile, and sandalwood can have calming effects on the nervous system. Use a diffuser, pillow spray, or even a warm bath with a few drops of essential oil to create a relaxing sensory experience that encourages deeper sleep.
Improving your sleep doesn’t always require pills or potions. With the right tools, habits, and environment, you can retrain your body to relax and rest more deeply—naturally. These non-supplement sleep aids are easy to incorporate into your nightly routine and can make a powerful difference in your energy, focus, and mood the next day.
As a member of DSF (slave or servant), if you are experiencing a sleep disturbance of more than a couple of days, it needs to be noted in your Discord file.
Leave a comment