by Sakshi Singla | Aug 18, 2022 | Uncategorized
The phrase “make sure you get your vitamin D” is something many of us grew up hearing – and for good reason. But do you know what this much talked about “vitamin” is or what exactly it does for your body? Lucky for you, we will be unpacking just that in this blog!
What Is Vitamin D?
Contrary to popular belief, vitamin D is not, in fact, a vitamin. It is actually a nutrient that can be found naturally in many foods. Vitamin D is also a hormone that can be synthesized in your body when UV rays from sunlight hit your skin.
What Is the Difference Between Vitamin D and Vitamin D3?
There are two main forms of vitamin D – vitamin D2 and vitamin D3. Vitamin D2, or ergocalciferol, comes from plant-based sources and yeast. Vitamin D3, or cholecalciferol, comes from animal-based sources. Vitamin D3 is also the form produced in the body.
Research indicates that vitamin D3 is more potent than vitamin D2. Vitamin D3 has been shown to be far more effective at raising vitamin D levels in the body, and it is also more important for disease prevention than vitamin D2. Vitamin D2 is typically used to treat calcium disorders and parathyroid disorders.
Technically, vitamin D refers to both vitamin D2 and vitamin D3, but in this blog we will be using vitamin D to reference vitamin D3.
What Does Vitamin D Do For the Body?
Vitamin D is essential for many bodily functions, one of the most important being the absorption of calcium. Your body can only absorb calcium, which is the primary component of bone, if enough vitamin D is present. As such, it is needed to maintain healthy, strong bones.
Vitamin D also has antioxidant and neuroprotective properties that help support immune health and brain function.
What Are Good Sources of Vitamin D3?
Vitamin D3 can be found in oily fish, such as salmon and mackerel, and dairy products. Regular sun exposure, however, is the most natural way to ensure you are getting enough vitamin D. For many individuals, that is much easier said than done.
Factors such as the season, lifestyle, time of day, and your skin pigmentation can all affect the amount of vitamin D your skin synthesizes. For many of us, our vitamin D production may decrease or stop altogether during the winter months. During the summer months, we wear sunscreen, which is needed to prevent skin cancer. However while wearing sunscreen is advisable, doing so also decreases vitamin D production, leaving many of us deficient in this essential nutrient and hormone.
What Are the Risks of a Vitamin D Deficiency?
There are many health issues that can be caused by a vitamin D deficiency. You may be deficient in vitamin D if you are experiencing the following symptoms:
- Anxiety and depression
- Bone and back pain
- Fatigue
- Frequent illness
- Impaired wound healing
- Hair loss
- Muscle pain
- Weight gain
In addition to these issues, reduced blood levels of vitamin D have been linked to various disease states, including Alzheimer’s disease, multiple sclerosis, cardiovascular disease, and diabetes.
How to Prevent a Vitamin D Deficiency
Since dietary options for vitamin D are limited and infrequent, and direct sunlight is not safe for skin health or always feasible, the best way to ensure you are getting enough vitamin D is by taking dietary supplements. Ideally, you should be taking anywhere from 2,000-5,000 UI per day of vitamin D3 in order to prevent nutritional deficiencies and the development of disease states. But this is best determined by having a vitamin D blood level done.
Now that you know just how important vitamin D is, we hope you will make sure to get your vitamin D going forward! At Revivele, we are currently in the process of developing comprehensive supplement stacks that have been specifically created to optimize women’s health, and vitamin D3 is one of the ingredients in our stacks. For more health-related information and to find out when our product is released, follow us on Instagram, Facebook, and/or LinkedIn!
by Sakshi Singla | Jul 12, 2022 | Uncategorized
B vitamins are a group of essential nutrients that play closely related roles in several essential bodily processes. They are important for many cellular functions, including breaking down carbohydrates and transporting nutrients throughout the body. Even though B vitamins work together in the body, they also have their own unique properties and health benefits.
Keep reading to learn more about the different types of B vitamins and the various benefits they offer!
How Many B Vitamins Are There?
There are a total of eight different types of B vitamins:
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
What Type of B Vitamin Should I Take?
B vitamins are water-soluble, which means that they are dissolved in water and not stored in the fat in your body. As such, it is highly unlikely that someone can consume too many B vitamins, and many people opt to take a B-vitamin complex supplement, or B complex, to obtain all of the B vitamins.
B complex contains the optimum balance of all eight B vitamins. Here’s a brief summary of each B vitamin:
1. B1 (thiamin)
Vitamin B1, or thiamin, is the first B vitamin that scientists discovered, which is why it has the number 1 in its name. It helps maintain proper nerve, heart, and muscle function. B1 is also needed to convert carbohydrates into energy.
Thiamin helps prevent disorders of the nerves, heart, and digestive system. Other conditions that B1 can help include:
- Vision problems like cataracts and glaucoma
- Stress
- Motion sickness
- A weakened immune system
2. B2 (riboflavin)
Vitamin B2, or riboflavin, is needed to maintain tissues, absorb nutrients, and break down food components. You need to consume vitamin B2-rich foods every day, as your body can only store it in small amounts. Some examples of vitamin B2-rich foods include avocados, eggs, almonds, spinach, mushrooms, and salmon.
Like other B vitamins, vitamin B2 helps convert food into fuel. It can also protect your body against oxidative stress and nerve inflammation, which both contribute to migraines.
3. B3 (niacin)
Vitamin B3, or niacin, is an important B vitamin that every part of your body needs to function properly. It can be found naturally in some foods or sold as a supplement. The two main chemical forms it comes in are:
- nicotinic acid
- niacinimide
The main role that vitamin B3 plays in the body is synthesizing two coenzymes, NAD and NADP, that are involved in cellular metabolism. Vitamin B3 also acts as an antioxidant and plays a role in cell signaling and repairing DNA.
When taken in supplement form, vitamin B3 can help ease arthritis, lower cholesterol, and improve brain function.
4. B5 (pantothenic acid)
This lesser known B vitamin can be found in small quantities in nearly all foods. It is needed to metabolize proteins and fats, create red blood cells, and develop stress-related hormones produced in the adrenal glands. Vitamin B5 also promotes skin, hair, and eye health.
Some studies suggest that vitamin B5 can help with facial acne, but more research is needed before any conclusions can be drawn.
5. B6 (pyridoxine)
Like other types of B vitamins, vitamin B6, or pyridoxine, is a water-soluble vitamin that can be found naturally in many foods or taken as a dietary supplement. It assists with the breakdown of proteins, carbohydrates, and fats in your body and is important for normal immune function. It is also one of the B vitamins that is most critical for brain health.
Individuals who have kidney diseases or malabsorption syndromes are usually vitamin B6 deficient and require supplementation.
6. B7 (biotin)
Vitamin B7, or biotin, is a coenzyme, meaning it functions as a supporting compound for carboxylase enzymes. These enzymes synthesize fatty acids and amino acids, which help break down food and grow/repair body tissue. They also generate glucose.
Studies have shown that biotin can help with neuropathic pain (nerve pain) and lowering blood glucose. It is also believed to improve nail, hair, and skin health, though more evidence is needed to prove this.
A deficiency in biotin may lead to hair loss and/or skin problems.
7. B9 (folic acid)
Vitamin B9, or folic acid, is an essential B vitamin that is needed to transform carbohydrates into energy, produce DNA and RNA, and produce red and white blood cells in bone marrow. It is crucial to have sufficient levels of vitamin B9 during periods of growth, such as during pregnancy and adolescence.
Purported health benefits of vitamin B9 include lowering the risk of stroke and reducing the risk of cognitive decline. It is essential to get an adequate amount of vitamin B9 during pregnancy to lower the risk of neural tube defects in the fetus.
Muscle weakness, fatigue, vision problems, ulcers in the mouth, and issues with memory and understanding are all symptoms of vitamin B9 deficiency.
8. B12 (cobalamin)
Last but certainly not least, vitamin B12, or cobalamin, is required for energy production, DNA synthesis, and nerve function. It is found in many poultry, meat, and fish products. Since plant foods do not contain vitamin B12, people who follow a vegetarian or vegan diet are prone to a deficiency in this nutrient and oftentimes need supplementation.
A vitamin B12 deficiency may cause anemia, fatigue, intestinal problems, muscle weakness, nerve damage, changes in mood, and/or lower cognitive function. Since vitamin B12 is not well absorbed by our bodies, a sublingual supplement (a supplement that can be dissolved under the tongue to bypass the stomach) or injection may be needed for severe B12 deficiencies.
Evidently, B vitamins play a vital role in maintaining good health, and taking a dietary B complex supplement can be a great way to ensure you are getting enough of these essential nutrients! At Revivele, we’ve long known about the health benefits of B vitamins. We will be releasing our very own line of supplements that contain B complex in the near future, so be sure to follow us on Instagram, Facebook, and/or LinkedIn to find out when our supplement line is released and to expand your health and wellness knowledge!
by Sakshi Singla | Jun 14, 2022 | Uncategorized
Your brain is a complex organ that is responsible for regulating all bodily functions. It is also responsible for making you who you are, as it controls your thoughts, memories, and emotions, among other things. This is one of the many reasons why it is important to keep your brain functioning at its best.
If you would like to learn about the foods that can help keep your brain healthy, this is the blog for you! Here are eight of the best foods for brain health.
1. Fatty fish
Fatty, or oily, fish is one of the most beneficial foods for your brain. It is a great source of omega-3 fatty acids, which help build membranes around brain cells. These cells are necessary for learning and memory.
A study published in 2017 found that individuals with higher levels of omega-3s had increased blood flow in their brain. Omega-3 levels were also linked to better cognition in that study.
Salmon, tuna, trout, mackerel, herring, and sardines are all examples of fatty fish that are rich in omega-3s.
2. Blueberries
Blueberries contain antioxidants that are believed to be good for brain health. Antioxidants help reduce inflammation and oxidative stress, which can contribute to neurodegenerative diseases.
The antioxidant compounds in berries have been found to improve communication between brain cells. Blueberries may also help improve memory and cognitive performance in older adults.
Other antioxidant-rich berries that are beneficial for brain health include blackberries, strawberries, mulberries, and blackcurrants.
3. Dark chocolate
Thanks to its cacao content, dark chocolate is another food that is rich in antioxidants. Cacao contains flavonoids, which are a group of antioxidant compounds that are good for brain health.
Studies suggest that flavonoids may improve memory and slow down age-related cognitive decline. Flavonoids are also believed to encourage neuron growth and stimulate blood flow in the brain according to one 2013 review.
It is worth noting that dark chocolate, specifically, is beneficial for brain health. Other types of chocolate, like milk chocolate or white chocolate, do not have the high cacao content that dark chocolate does. They also have higher dairy content and added sugar, which are not healthy for you.
4. Nuts and seeds
Nuts and seeds contain both omega-3 fatty acids and antioxidants. These compounds have been linked to better brain health.
Regularly consuming nuts has been associated with better brain function in older age and a lower risk of cognitive decline.
Nuts and seeds are also excellent sources of the antioxidant vitamin E. Vitamin E helps protect cells from oxidative stress caused by free radical damage, which is a phenomenon your brain may be exposed to as you age. As such, eating nuts and seeds with high levels of vitamin E can contribute to enhanced cognition and a reduced risk of developing Alzheimer’s disease.
Some nuts and seeds that are rich in vitamin E include:
- Almonds
- Sunflower seeds
- Hazelnuts
- Walnuts
- Pine nuts
- Peanuts
5. Whole grains
Another great source of vitamin E is whole grains. Whole grains are complex carbohydrates that break down slower in your body than refined carbohydrates. Their sugars are gradually released, which can have a positive impact on brain health.
Brown rice, barley, quinoa, and oatmeal are all whole grain substitutions that you may want to consider using in place of simple carbs.
6. Turmeric
This popular yellow-hued spice has numerous brain health benefits. Many of these purported health benefits come from its main active ingredient, curcumin.
Curcumin is an antioxidant and anti-inflammatory compound that has the ability to cross the blood-brain barrier. It has been linked to improved memory in individuals with Alzheimer’s disease, and studies have demonstrated that it can help clear amyloid plaques, which are a key feature of Alzheimer’s disease.
Curcumin has also been found to boost brain-derived neurotrophic factor, which is a growth hormone that helps brain cells grow. As such, it may help delay age-related cognitive decline.
To experience the brain-boosting benefits of curcumin, try regularly adding turmeric to your food and/or taking it in supplement form.
7. Eggs
Eggs contain several nutrients that have brain-boosting benefits, such as choline, folate, vitamin B6, and vitamin B12.
Choline is an essential nutrient that your body uses to create acetylcholine, a compound that functions as a neurotransmitter. Higher intakes of choline have been linked to improved mental function and memory.
B vitamins are also great for brain health. Studies have indicated that they may help slow the progression of cognitive decline in older adults.
8. Coffee
If you regularly partake in a morning coffee, you will be happy to hear that it has benefits beyond boosting alertness. Two of the main components of coffee, caffeine and antioxidants, can help improve brain health.
A 2018 study found that caffeine may increase the brain’s capacity to process information. Antioxidants are believed to help support brain health as you get older. In fact, lifelong coffee consumption was linked to a reduced risk of cognitive decline, Parkinson’s disease, and Alzheimer’s disease in one study.
It is best to consume your coffee before 1 PM. Even though coffee is good for brain health, it can also disrupt your sleep if you have it later in the day – and sleep is also something that is very important when it comes to the health of your brain.
There you have it – eight foods that can help keep your brain healthy! Cognitive health is something we’ve always been very passionate about at Revivele, and it was the driving force behind us starting this business. If you would like to learn more about what you can do to improve the health of your brain and body, be sure to follow us on Instagram, Facebook, and LinkedIn.
by rcds | May 6, 2022 | Uncategorized
Many women experience poor sleep as they age, and insomnia is one of the most commonly reported sleep issues. More than one in four women in the United States has some insomnia symptoms, whereas less than one in five men experience them. Insomnia is such a prevalent problem among women that Jennifer Aniston recently came forward to speak about her experience with the condition.
In this blog, we will be unpacking what insomnia is and why it affects women more than men.
What Is Insomnia?
Insomnia is a sleep disorder that causes difficulty falling or staying asleep. It is defined as experiencing insomnia symptoms, whether that be feeling unrested after sleep, the inability to go to sleep, or waking up too early, for at least three nights per week over the course of three months.
Since sleep is a restorative process that is essential for human well-being, there are a number of health issues that are associated with insomnia, including an increased risk of high blood pressure, heart disease, and diabetes.
What Are the Different Types of Insomnia?
There are two main types of insomnia – primary insomnia and secondary insomnia.
- Primary insomnia: Primary insomnia is a disorder in and of itself. It is not associated with any other health condition or problem.
- Secondary insomnia: Secondary insomnia happens as a direct result or symptom of a health condition or medication. It can be acute (short-term, lasting a few days or weeks) or chronic (long-term, lasting three months or more).
The most common form of insomnia is secondary insomnia.
What Causes Insomnia In Women?
Women are more likely to be affected by insomnia than men due to hormonal changes and health conditions that can trigger insomnia symptoms. The insomnia-inducing hormonal changes that women experience tend to happen during:
- Your menstrual cycle: It is common to experience sleep issues in the days leading up to your period. This is due to decreased progesterone levels and the onset of premenstrual syndrome (PMS) symptoms.
- Pregnancy: Many women have difficulty sleeping during the third trimester of pregnancy, as estrogen and progesterone levels peak and physical discomfort increases.
- Menopause: During perimenopause and menopause, there are major changes to estrogen and progesterone levels. These hormone changes can cause a range of symptoms, including hot flashes and night sweats, that may make it difficult to sleep at night.
Health conditions that are more likely to occur in women than in men and can cause secondary insomnia include:
- Depression and anxiety: Women are nearly twice as likely as men to experience symptoms of depression. One of those symptoms is having trouble falling or staying asleep. If you have insomnia, you are 10 times more likely to also have depression and 17 times more likely to have anxiety.
- Fibromyalgia: This chronic condition causes pain all over the body, making it difficult to sleep.
- Urinary incontinence: Urinary incontinence, or the loss of bladder control, is much more common in women than in men due to the changes that happen to the reproductive system during pregnancy, childbirth, menstruation, and menopause. The urge to use the bathroom can disrupt sleep.
Chronic insomnia and disrupted sleep have also been linked to an increased risk of developing Alzheimer’s disease.
How Is Insomnia Treated?
There are many different ways to address sleep issues like insomnia. Lifestyle changes you can make include not drinking caffeine in the latter half of the day, not consuming alcohol in the evening, reducing your blue light exposure in the evening, having a bedtime routine, and improving your sleep environment. Other natural sleep remedies include taking supplements, such as magnesium, l-theanine, melatonin, and vitamin-D and/or drinking teas that contain valerian root, chamomile, or passionflower. If these lifestyle changes do not work, your healthcare provider may recommend cognitive behavioural therapy and/or medication.
Cognitive behavioural therapy for insomnia (CBT-I) is a program that helps you identify and replace thoughts that keep you awake at night. It is considered effective for treating insomnia, and its effects may be more impactful than medications. As such, CBT-I is generally recommended as the first line of treatment for insomnia.
Certain prescription medications may also help you fall and stay asleep at night, though doctors usually do not recommend relying on sleeping pills for a prolonged period of time.
The fact that women experience so many health issues, including insomnia, at higher rates than men is all the more reason for them to prioritize their health. At Revivele, our mission has always been to empower women to do just that! If you would like to see more women’s health and wellness content, follow us on Instagram, Facebook, and/or LinkedIn.
by Sakshi Singla | Apr 12, 2022 | Uncategorized
Magnesium is one of the most abundant minerals in your body. It plays a role in over 300 essential metabolic processes, including energy production, nerve signal transmission, blood pressure regulation, and muscle contraction.
This mineral is present in many whole foods, like leafy greens, legumes, nuts and seeds, and whole grains. However, most people in the western world do not achieve their recommended daily allowance for magnesium through diet alone.
Supplements are a great way to ensure you are meeting your magnesium needs, but there is more than one type of magnesium supplement you can take. Keep reading to find out what the different types of magnesium are and their health benefits!
What Are the Different Types of Magnesium?
Types of magnesium that can be found in dietary supplements include:
- Magnesium citrate
- Magnesium glycinate
- Magnesium oxide
- Magnesium sulfate
- Magnesium chloride
- Magnesium lactate
- Magnesium malate
- Magnesium L-threonate
Each of these types of magnesium have their own unique properties and benefits.
What Type of Magnesium Should I Take?
Here is a quick summary of what each of type of magnesium is best for:
Best absorbed magnesium supplements with little to no laxative effect
- Magnesium malate
- Magnesium glycinate
- Magnesium lactate
- magnesium L-threonate
Best for muscle relaxation
- Magnesium malate
- Magnesium glycinate
- Alternatively, you can soak in magnesium sulfate or chloride
Best for constipation
- Magnesium citrate
- Magnesium oxide
- Magnesium sulfate
Best for relaxation
- Magnesium sulfate added to a bath
Best for sleep
Best for brain health
More Information About Different Types of Magnesium
If you are still unsure of what type of magnesium you should take, here is some more in-depth information about the properties and benefits of the eight types of magnesium listed above:
1. Magnesium citrate
This popular form of magnesium is bound with citric acid. It is easier for the body to absorb than other forms of magnesium, such as magnesium chelate and magnesium oxide.
Magnesium citrate is commonly used to treat constipation and other unwanted digestive issues. It may also help with neurological disorders like anxiety and depression.
2. Magnesium glycinate
Magnesium glycinate is a compound that contains elemental magnesium and glycine, which is an amino acid. People generally tolerate magnesium glycinate well and experience minimal side effects.
Improving sleep and treating inflammatory conditions, like diabetes and heart disease, are some things that glycine is often used for on its own. Magnesium glycinate is believed to have calming properties that can help with anxiety, depression, and insomnia, though more research is needed before any conclusions can be drawn.
3. Magnesium oxide
Magnesium oxide is a salt that is often used to treat constipation. It is also used as an antacid for indigestion and heartburn.
Unlike other types of magnesium supplements, magnesium oxide is not absorbed by the body very well, and it is not typically used to prevent magnesium deficiencies.
4. Magnesium sulfate
Also known as Epsom salt, magnesium sulfate is a combination of magnesium, oxygen, and sulfur. It is frequently used in baths to soothe aching muscles and relieve stress, though there is not much evidence to support the fact that your body can absorb magnesium from magnesium sulfate baths.
Magnesium sulfate can also be used as a treatment for constipation.
5. Magnesium chloride
Magnesium chloride is a type of salt that is generally well absorbed in your digestive tract. It is frequently taken as an oral supplement and can be used to treat constipation, heartburn, and low magnesium levels.
Magnesium chloride is also used in skin creams and lotions, though large-scale studies are needed to determine how effectively it is absorbed through the skin.
6. Magnesium lactate
Commonly used as an additive in foods and beverages, magnesium lactate is a salt that is formed when magnesium binds with lactic acid. Magnesium lactate is believed to be easily absorbed in the gut and is relatively gentle on your digestive system.
Some studies suggest that this form of magnesium may help treat anxiety and stress, but more research needs to be done.
7. Magnesium malate
Magnesium malate is a compound that contains magnesium and malic acid. It is well tolerated by people and well absorbed in the digestive tract. As such, it is a great option for keeping your magnesium levels up.
8. Magnesium L-threonate
This type of magnesium is formed from mixing magnesium and threonic acid, which is produced from the metabolic breakdown of vitamin C. Magnesium L-threonate is often used for its potential brain health benefits. Because magnesium L-threonate can elevate magnesium levels in the brain, it is believed to improve cognitive decline.
Magnesium L-threonate may also help manage brain disorders like Alzheimer’s disease and depression.
Now that you know what types of magnesium there are and the health benefits that they can provide, we hope that you are well-equipped to choose the magnesium supplement that is best suited to your unique needs. For more health-related content, be sure to follow Revivele on Instagram, Facebook, and/or LinkedIn!
by Sakshi Singla | Mar 14, 2022 | Uncategorized
Sleep is an essential part of our lives that is taken for granted in this day and age. We spend about one third of our lives sleeping, and during this time, our bodies repair cells, restore energy, and release hormones and proteins. In order to function at your best, you should be getting seven to eight hours of sleep every night.
If you have trouble falling and/or staying asleep at night, keep reading to learn more about what you can do to improve your sleep!
What Happens When You Sleep?
Sleep is a period during which your body undergoes a number of activities that are vital to your overall health. When you sleep, your body and brain slow down and experience restorative biological processes. Energy is conserved, cells repair and regrow, and your brain gets rid of toxic waste and stores new information.
A normal sleep period usually entails four to five sleep cycles that are each made up of four individual sleep stages. These sleep stages fall under two categories: rapid eye movement (REM) and non-REM sleep. Here is what happens during each stage of sleep:
- Stage 1: This short stage involves “dozing off” and transitioning into sleep.
- Stage 2: Your body and mind slow down as you settle into your sleep.
- Stage 3: Your body goes into recovery mode, and your breathing, heart rate, brain activity, and blood pressure are at their lowest levels. This stage is also known as deep sleep.
- Stage 4: You enter REM sleep, a period during which your brain activity increases and you may have intense dreams. Your breathing and heart rate also increase during REM sleep.
What Affects Sleep?
There are many factors that can affect the quality of sleep you get. Some of the most common factors that can affect your sleep include:
- Stress: Worrying about problems can keep you up at night.
- Your environment: Things like room temperature, how relaxing your environment is, and how much light you are exposed to during the day and close to bedtime can affect your sleep.
- The foods you eat: Consuming caffeine or alcohol in the afternoon or evening can impact your sleep.
- Your relationships: Feeling irritated with a loved one can make it more difficult to sleep.
- Chronic medical conditions: Medical conditions, such as arthritis, heart disease, and cancer, can affect your quality of sleep.
Another thing that can drastically impact your sleep is menopause. Studies have consistently shown an increased likelihood of sleep issues in the years leading up to and during menopause. Many women also experience sleep problems during perimenopause and postmenopause. The causes of these sleep problems include hormonal changes and hot flashes, which are both caused by a decrease in reproductive hormones.
How to Improve Your Sleep
If you are struggling to sleep at night, here are some lifestyle changes you can make to turn things around:
1. Turn Off All Devices
Devices like iPads, laptops, TVs, and even e-readers emit blue light that can impact your sleep-wake cycles, also known as your circadian rhythm, and trick your brain into thinking it is daytime. This, in turn, reduces the production of melatonin, which is a hormone that is released in response to darkness and helps regulate your circadian rhythm.
To ensure you get a restful sleep, it is best to turn off all devices at least an hour before bed.
2. Create a Relaxing Bedtime Routine
Having a relaxing bedtime routine can improve the quality of sleep you are getting. In fact, relaxation techniques have proven to be effective with individuals who have insomnia.
Doing things like meditating, deep breathing, reading a book, and/or listening to relaxing music before you go to bed can make a big difference when it comes to your sleep!
3. Refrain from Consuming Caffeine
While caffeine can make you feel more energized and help you focus during the day, the effects of this stimulant are not ideal at night. When caffeine is consumed in the afternoon or evening, it stimulates your nervous system. This can prevent your body from naturally relaxing before bed.
One study found that consuming caffeine six hours prior to bedtime can have a significant effect on sleep quality. Ideally, you should refrain from consuming caffeine past 1 PM to get optimal sleep.
4. Stick to a Sleep Schedule
Consistently waking up and going to bed around the same time can help with long-term sleep quality. This is particularly important since your body’s circadian rhythm occurs in a set loop. When your circadian rhythm is properly aligned, it can promote consistent and restful sleep. When it is thrown off, significant sleeping issues can occur.
To prevent your circadian rhythm from being altered, try to make a habit of waking up and going to sleep at similar times every day.
5. Use Sleep Aids
There are also various natural sleep aids that can help you fall asleep at night. Some supplements and teas you may want to consider using if you have trouble sleeping include:
At Revivele, we have always believed that sleep plays a big part in your overall health, and we hope that you will prioritize your sleep now that you know how important it is! We will be coming out with our very own line of products that have been created, in part, to help you sleep better at night in the near future. Follow us on Instagram, Facebook, and/or LinkedIn for more health-related information and to find out when our products are being released!
