Have you spent a lot of nights tossing and turning lately? Understandable, given all that’s going on.

Unfortunately, restless nights can lead to more than just daytime fatigue. Studies have shown that not getting all the sleep you need can not only increase your risk of developing viral infections but also affect your ability to recover if you do get sick.

Here are some ways to get the rest that you need now more than ever.

Exercise Adequately

Research has shown that exercise helps you fall asleep more easy. And it’s not just blood-pumping workouts that help: Researchers at Harvard Medical School found that adaily yoga practice improved sleep quality and duration for participants with insomnia.

Other gentle exercises likeqigong and tai chi have similar effects.

Make Your Bedroom Sleep-Ready

Proper sleep requires the proper setup. For example, bedding made from natural fibers such as cotton, bamboo and hemp is more breathable and can keep you cool at night, as can new "performance" sheets and pillowcases. You can also promote a cooler sleep environment by lowering the thermostat, switching on a fan, removing extra blankets and donning lighter sleepwear.

What’s more, it’s a good idea to unplug from electronics for at least an hour before bedtime: Experts have found that the blue light these devices emit messes with your body’s internal clock.

Snack Smartly…

Just as some foods and beverages (such as coffee) can inhibit sleep, there are others that promote deep, restful slumber.

For example, cherries are a natural source of the sleep hormone melatonin, bananas are a good source of relaxing magnesium, and walnuts contain sleepytime tryptophan.

…And Turn to Sleep Support

Melatonin is available supplementally; look for a fast-acting product. So is magnesium.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Establish a Routine

A bedtime routine sends a message to the brain that snoozetime awaits.

Consider rituals such as reading a book, brewing a cup of (decaf or herbal) tea or slipping into a warm bath. Steer clear of activities such as tuning into the news or making to-do lists, which will keep your mind buzzing. Start the routine about an hour before lights out; for maximum sleep benefits, aim to tuck in before 10 p.m.

Learn to Relax…

If tense muscles and a racing mind are making it impossible to fall asleep, try something called progressive muscle relaxation: Think about each muscle, one at a time, from the top of the head to the tips of the toes, clenching and unclenching each one before moving on to the next.

…Mediation May Help

Before crawling under the covers, set aside at least five minutes to meditate. A regular meditation practice has been found to help lower levels of the stress hormonecortisol, making it easier to fall asleep and spend all night in a restful slumber.

New to the practice? Try downloading a guided meditation app.

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised, before starting any regimen of supplementation, a change in diet or any exercise routine.  Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks.  Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hinderances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.