3 Tips for a More Restful Sleep

Sleep is incredibly important to our health! Not only does it allow us to feel refreshed, it plays a huge role in our overall wellness. Those lacking sleep have been shown to have a higher risk of obesity, heart disease, and infections.


Some people have no issue falling asleep and staying asleep, but others find it more difficult. There are also some disorders that may prevent us from getting the sleep our bodies need.



1. Get sleep in the hours between 10pm - 2am

It's important to be sleeping between the hours of 10pm and 2am because those count as double the hormone-healing sleep. This allows our bodies to make the most of repair and recovery.


2. Stop eating 3 hours before bedtime

This is so powerful. If you go to sleep immediately after eating, your body is using energy to digest the food. However, when you go to sleep on an emptier stomach, your body can use more energy to focus on rest and recovery.




3. Ensure you are not deficient in these vitamins

Multiple vitamins have been noted as being important for sleep, including Vitamins B6, B12, C, D, and E. Deficiencies in these vitamins have been shown to be tied to lack of sleep, poor sleep, interruption in the sleep-wake cycle, or a risk of sleep apnea or insomnia (with the exception of Vitamin E, which may assist in memory protection when we lack sleep).


It’s important to note though, that the roles these vitamins play in our bodies are complex.


More of a vitamin does not always equal more sleep—the equation of better sleep and better health is more complicated.


More studies regarding vitamins and sleep need to be done to get a better grasp on how to help our bodies. That said, there are some other minerals and supplements that may be beneficial in helping us get the sleep we need; Melatonin, Iron, Calcium and Magnesium may all help our sleep when applied in the correct situation.


Melatonin, a hormone naturally made by the pineal gland that helps regulate the sleep-wake cycle is also offered over-the-counter to help you fall asleep. Keep in mind though that it will not help you stay asleep. Always make sure to check with your physician regarding proper dosage and length of use.


If you’ve ever been told that you have Restless Leg Syndrome (RLS), you may simply have Iron deficiency. RLS is a sleep disorder characterized by restless leg movements during the night that disrupt sleep. Supplementing with Iron may be the answer to this problem.


Calcium and Magnesium are minerals that may assist your sleep as well. A deficiency in Calcium was shown to have the ability to disrupt the cycle of sleep known as REM sleep, whereas REM sleep was restored when the Calcium level was brought back to normal. Magnesium, on the other hand, assists your body in making its own melatonin and it may help your muscles and nervous system relax, leading to better sleep. (You will find both of these minerals, along with others, in MaryRuth’s Nighttime Multimineral!)


Don’t forget that supplements aren’t always needed if you have trouble falling asleep. Practicing good sleep hygiene may be all that you need to get your body back to healthy sleep. However, if you are looking for that extra assistance, one of our best-selling supplements is the Liquid Night-Time Multimineral - formulated for a more restful sleep.


And remember to discuss any vitamins or supplements with your physician to determine what option is best for you.



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