Tips for Shift Workers: How To Get Better Sleep

Shift work is a job that requires you to work at times when most people are sleeping. This can be difficult on your physical health, as well as your mental health. If you’re looking for tips on how to get better sleep while working a shift job, you’ve come to the right place!

Wake up at the same time everyday — even on days off.

You’ll sleep better if you wake up at the same time every day, even on your days off. That way, your body doesn’t have to get used to changing its internal clock (a process called circadian rhythm) when you’re not working and going to bed later each night.

The best way to do this is with an alarm clock—but only if it’s set for the same time every morning and does not allow snoozing! If it’s too tempting, try setting multiple alarms or using an app like Sleep Cycle that tracks how long it takes you to fall asleep each night and wakes you up when it detects that phase of sleep.

Prepare for shifts in advance.

As you prepare for your shift, think about what time you need to be awake, how long it will take you to get ready and where you’ll be going. If there’s a commute involved, plan how much time it will take so that you can leave early enough to be on time. Most importantly, plan what time you need to go to bed in order wake up early enough for work. You may have a nap before work or after (if possible), but the most important thing is getting those minimum hours of sleep in place so that when 3 AM rolls around and everyone else is yawning, you’re wide awake and ready to finish out your shift!

Have a bedtime routine and stick to it.

Another way to optimize your sleep is by having a bedtime routine. Have you ever wondered why people who go to bed at the same time every night tend to have better quality of sleep than people who don’t? It’s because they are following a pattern and their brains know exactly what to expect when they go to bed. This makes it easier for them to fall asleep faster, stay asleep longer and wake up feeling refreshed.

If you don’t currently have a routine, start one! It can be as simple as taking a shower or brushing your teeth before climbing into bed. If you already have one but find yourself getting distracted during it because of your shift work schedule or other obligations, try adjusting it so that each step takes less time. For example, instead of reading an entire chapter from your book every night after brushing your teeth and putting on pajamas, read just half of it before turning off the lights—you’ll still get the same effect without wasting an hour before actually hitting the hay!

Stick to a healthy diet and exercise plan.

Stick to a healthy diet and exercise plan. This is true for everyone, but it’s especially important if you work night shifts. Eating well means more than simply avoiding junk food; it also means balancing your meals and snacks, making sure to get all the nutrients your body needs from food, as well as staying hydrated throughout the day. Exercise is critical for maintaining good health, both physically and mentally—and when you’re working nights, chances are that your physical activity will be limited (or nonexistent). Regular exercise can help reduce stress levels and improve sleep quality, so find time during the day or early evening to do at least 30 minutes of moderate-intensity aerobic activity on most days of the week.

Take mini-breaks throughout the day (or night).

The best time to take a break is when you feel sleepy. If you’re working the night shift, try taking mini-breaks throughout your shift as opposed to an hour or two at the end of your shift.

Take regular breaks and stretch for 15 minutes every hour or so. Get up from your desk, walk around, and do some simple stretches (such as touching your toes). Take a short walk outside if possible—even just around the office building—to get away from artificial light that tricks your brain into thinking it’s daytime even though it might be 3 am!

If you’re sleeping during daylight hours and then staying awake all night long, try taking short naps in the early evening before starting work. A 20-30 minute nap can help refresh you for a few hours of alertness before bedtime comes along again.

Make sure your bedroom is cool, dark and quiet.

To make sure your bedroom is cool, dark and quiet, use the following tips:

  • Get a good mattress. A quality bed should be comfortable enough to help you fall asleep, but firm enough to support your back. If you’re struggling with discomfort while sleeping on your current mattress, consider replacing it with a new one that provides better support.

  • Use white noise machines or apps that offer soothing sounds like rain or waves crashing on the beach. They can drown out distracting noises by covering them up with their own soothing sounds so that they don’t keep you awake at night!

  • Use sleep masks if light from outside is keeping you awake during the early hours of morning or late evening when its time for bedtime rest.

  • Utilize sleep-aids like Jet-Asleep to help you get to sleep and stay asleep. It’s easy to add into your bedtime routine and can help your body get on a consistent sleep schedule.

We hope that you’ve learned some helpful tips that help you sleep better as a shift worker. Take care of yourself with these tips, get plenty of sunshine during daylight hours (which helps regulate our circadian rhythm), exercise regularly, don’t eat too much sugar before bedtime (which can throw off your insulin levels), and drink plenty of water throughout your shift so that you stay hydrated. You might just find yourself falling asleep easier than ever before!

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How to Quiet Your Mind to Get Better Sleep

Are you struggling to fall asleep? Are you waking up feeling tired? Does your mind race at night as you try to fall asleep? If so, it’s time to take a step back and see if your sleep habits could be improved. One way that can happen is by learning how to quiet your mind at night. It may sound strange, but practicing good sleep hygiene will help you rest more deeply and wake up refreshed instead of groggy—and that means better mental performance throughout the day!

Don’t worry About How Many Hours of Sleep You’ll Get

The first thing to remember is that you can’t control how much sleep you get. This may be frustrating, but it’s true. If you do everything in your power and still don’t get enough sleep, there’s no sense in beating yourself up about it or trying to convince yourself otherwise. Instead of worrying about how many hours of sleep you’ll get, focus on what you can control: your reaction to not getting enough sleep!

Practice Mindfulness and Acceptance

In order to quiet your mind and get better sleep, it’s important to practice mindfulness and acceptance. Mindfulness is about being fully aware of the present moment for what it is. It means being conscious of your thoughts, feelings, physical sensations and actions without judging them or yourself. Acceptance is about accepting the present moment for what it is—it doesn’t mean that you have to like everything going on in your life right now but rather allowing yourself to be okay with it all. Both mindfulness and acceptance skills can help reduce stress levels by allowing us to accept unpleasant emotions instead of fighting against them or trying to change them.

A great way to practice mindfulness while falling asleep is through guided meditations that focus on relaxation techniques such as deep breathing or progressive muscle relaxation (PMR).

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves a series of slow, deliberate contractions and relaxations of various muscles in your body. It’s meant to not only help you feel physically relaxed but also mentally calm, which can lead to better sleep.

The idea behind progressive muscle relaxation is that when you feel tense or stressed out, anxiety can be released by tensing up certain muscles and relaxing others. The goal with this exercise is to learn how to consciously direct these movements so that they spread throughout your whole body and help you feel more relaxed overall.

The first step in practicing progressive muscle relaxation on your own is picking three areas where tension tends to accumulate in the body: face (forehead), neck/shoulders, chest/stomach/diaphragm (belly). Then choose one area at a time and start by clenching all of the muscles as tightly as possible for about 10 seconds. Next relax those same muscles for about 15 seconds before moving onto the next part of your body—for example, if we’re using our face as an example again here then move down into our neck area next; continue until all three areas have been done once each over the course of 10 minutes or so.

Write Down Everything That’s On Your Mind Before You Go to Sleep

Write down all the thoughts that are running through your head. Write them in a journal, on a computer or on a to-do list. If you’re having trouble thinking of things, grab some paper and make a list of all the things you need to accomplish tomorrow—or even this week!

Keeping track of what’s on your mind helps calm it down by giving it somewhere else to go. This will help clear out space for sleep-inducing chemicals like melatonin and serotonin to do their job better than they could without all those competing thoughts cluttering things up.

Use Guided Imagery Scripts

Guided imagery scripts are a form of meditation that helps you quiet your mind and relax. They can be used for numerous purposes, including relaxation and sleep.

Guided imagery scripts generally follow a set pattern: First, you focus on your breathing to get in the right frame of mind. Then, you visualize yourself in a relaxing place or experience an important positive thought such as gratitude or appreciation. If you’re having trouble sleeping, try listening to this script before bedtime or even while falling asleep.

Try Jet-Asleep Sleep Aid

Jet-Asleep is a powerful sleep aid supplement which helps you relax and fall asleep faster, as well as stay asleep longer. The easy way to use Jet-Asleep is by taking one capsule right before bedtime—it’s fast acting and non habit-forming so it won’t interfere with other medications or affect your daily schedule in any way!

How do I get the best results from Jet-Asleep? You should take Jet-Asleep on a regular schedule, with or without food, as directed by your doctor.

Can I combine this with other methods of getting better sleep? Yes! The best approach is to combine several techniques for getting better sleep in order to have the most positive effects on your body and mind. Try combining it with meditating and practicing mindfulness and acceptance.

When we’re stressed or worried about something, it can be hard for us to relax enough for restful slumber. But if you want better quality rest, learning how to quiet your mind can go a long way toward helping you achieve that goal! Jet-Asleep can help you achieve your mindfulness goals and help you achieve better sleep. Try Jet-Asleep today to get the best sleep tonight.

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How to Sleep When It’s Too Hot Outside

The ideal sleeping temperature is about 65°F, but it can often get a lot warmer in the summer.

Sleeping in hot weather can be difficult, and this can affect various aspects of your life. Fortunately, there’s a range of things you can do to help yourself sleep better in the heat.

For some tips on how to sleep when it’s too hot outside, keep reading

Sleep Aids

Using a sleep aide like Jet-Asleep is a surefire way to make getting to sleep easier. Some sleep aids can be habit-forming. Fortunately, Jet-Asleep isn’t, so you don’t have to worry about becoming dependent on it.

It’s fast-acting, so whenever you’re having a hard time getting to sleep you can take a capsule and you’ll be off in no time. On top of helping when it’s warm, Jet-Asleep can help you get a better sleep when you’re jet-lagged, suffering from insomnia, or just have a lot on your mind.

Keep Your Bedroom Door Open

During the summer months, enclosed spaces can get very stuffy, making it much harder to sleep. Keeping your bedroom door open will let air circulate, which should help quite a bit.

Opening a window will also help increase airflow if need be. Just bear in mind that this could also let in outside noise which might disturb your sleep. During the day, keeping your curtains closed to block sunlight out should help keep your room at a more reasonable temperature so that it’s not too hot when you go to sleep.

Adjust Your Position

People typically try to get to sleep in the same position most nights. If you find yourself getting a bit restless, trying a new sleeping position can sometimes help. You could even go so far as to put your pillow at the other end of the bed.

You’ll likely find a cooler spot on your bed that you’ve not been laying on. You may also get more of a breeze from the airflow.

Get Breathable Bed Sheets

The material of your bedsheets can make a big difference in hot weather. Polyester, for example, holds on to heat and is moisture-resistant. This means that you’ll get hot quicker, and if you sweat it will stay trapped against your skin.

Materials like linen and cotton are more breathable and will make you much more comfortable on hot nights.

Wet Towel Trick

This is a simple trick you can use if you don’t have air conditioning. Put a wet towel in front of a fan or an open window. The air flowing through will bring this cold moisture with it, circulating a cooler breeze throughout your bedroom.

How to Sleep When It’s Too Hot Outside

Now that you have a better idea of how to sleep when it’s too hot outside, you should be much more comfortable throughout the summer months. If you need something effective that you can use anywhere, Jet-Asleep is an excellent solution.

If you have any questions about Jet-Sleep, click here to contact us today.

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4 Effects of Sleep Deprivation on Your Body

Has the pandemic affected your sleep schedule? 

Researchers have noticed an uptick in sleep disorders due to the pandemic. Maybe it’s because of the extended time spent looking at screens. Or maybe because of unhealthy coping habits like drinking and overeating.

No matter the cause, the effects of sleep deprivation are taking a toll on you.

Lack of sleep leads to harmful changes in your mental and physical health. Pay attention to your body because it will show you if you have gotten enough rest. 

Here is a look at 4 effects that sleep deprivation can have on the body.

1. Fatigue

One effect of sleep deprivation is that your body shows signs of fatigue. Fatigue makes it hard for you to execute your daily tasks. You have less energy to maintain simple things like your hygiene. 

You can avoid fatigue with sleeping tablets by Jet-Asleep. Just take a sleeping pill before your scheduled bedtime for a solid night’s rest.

2. Delayed Response 

A night of tossing and turning makes it hard for your brain to function properly while you’re awake. This can cause you to make careless mistakes at work or cause accidents. This is why it’s important not to do any strenuous activities when you are sleepy. 

There will be a lag in your reaction time because your brain is struggling to keep up with the demands of the day. Your brain builds up a backlog of activities, and it will take longer to shut your brain down when it’s time for bed. 

3. Insomnia 

Since the pandemic, researchers have seen an increase in people who experience insomnia. When you develop insomnia, it becomes harder to fall asleep and stay asleep. Insomnia affects your mental health and increases your stress levels. 

It’s hard to battle insomnia with sleep pills because your brain is overactive. You can improve your insomnia by making healthier life choices such as eating right or exercising. 

4. Irritability 

You can become irritable if you don’t get enough sleep. Your body becomes overwhelmed with stimuli and causes you discomfort. It can make you feel like you have no control over your emotions and you can possibly lash out on others. No one wants to hurt the feelings of their dear friends and loved ones.

The long term effects of irritability can lead to behavioral problems. Seek professional guidance if your mood continues to decline.

Effects of Sleep Deprivation

The effects of sleep deprivation can be harmful to your social life and health. It is important to be sure that you are getting enough sleep to maintain your wellbeing. 

It is common to not rest well from time to time. But, if you often find it difficult to get a good night’s rest, look into what may be causing your restlessness. 

Check out these resources to learn more about what sleep deprivation does to the body. You deserve to experience the benefits of a full night of sleep.

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How Does Light Affect Sleep?

After a tiring day, everyone wants a comfortable and undisrupted sleep. Many factors like noise and light can disrupt your sleep, causing you to wake up multiple times at night. But, light is a crucial factor that has a complex relationship with sleep and can affect your overall health also.

How Does Light Affect Your Sleep?

Light can affect your sleeping patterns by influencing melatonin production, circadian rhythms, and sleep cycles.

Circadian Rhythms

Circadian rhythm is an internal 24-hour clock that regulates the sleep and wake cycles and many other body processes. This rhythm is significantly influenced by the absence and presence of light and is controlled by a circadian pacemaker.

With exposure to sunlight, our circadian rhythms synchronize with the sunrise and sunset timings. The brain interprets the light entering your eyes as information about the time of the day, and your organs and other systems are adjusted accordingly.

But, with electricity, even after sunset, there are abundant sources of light that affect the circadian pacemaker. Poorly timed or excess artificial light can hinder your circadian rhythms and misalign them with the actual day and night schedule. It can also cause other health concerns like weight gain, lower metabolism, elevated cancer risks, and cardiovascular problems.

Sleep Cycles

During normal sleep, a person goes through four to six sleep cycles. Your sleep is lightest when you fall asleep and keeps getting deeper as time passes. When it’s time to wake up, the sleep cycle again becomes lighter.

Light exposure at night can disrupt the sleep cycle by blocking the transition between different sleep cycles and causing repeated awakenings during the night.


Melatonin is a naturally occurring hormone in our body that determines sleep time. Higher levels of melatonin cause drowsiness, which facilitates sleep.

In response to the surrounding darkness, the pineal gland in the brain starts producing melatonin to help the body fall asleep. Regular cycles of melatonin production also help regulate circadian rhythms.

But, increased exposure to light hinders melatonin production and disrupts your sleep patterns.

Should You Sleep in Pitch Darkness?

It’s better to sleep in as much darkness as possible as it can significantly reduce potential disruptions and disturbances during the night. Sleeping with lights can interfere with melatonin production and affect circadian rhythms.

Sleeping in darkness can benefit your overall health as any form of artificial light during the night can cause various problems like:

  • Weight gain: Exposure to light during the night interferes with your circadian rhythms which also affect the regulation of metabolism. This increases the risks of weight gain even if you sleep undisrupted all night.
  • Eye strain: Even low levels of light during the night can cause eye strain that results in tiredness, soreness, and discomfort in the eyes.
  • Cancer risk: A study found that people with high levels of artificial light at night had a greater risk of developing prostate or breast cancer.

Have Trouble Falling Asleep? Try Jet-Asleep®

If you’re having trouble falling asleep, try Jet-Asleep® today to get a comfortable night’s sleep. With its easy t’ take caplets and non-habit forming formula, you can get the peaceful sleep you deserve.

Contact us today to learn more about our fast-acting, double-strength Jet-Asleep® formula.

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Can Electronics Affect Quality Sleep? What the Science Says

At least 70 million Americans have one of over 80 diagnosable sleep disorders. Examples include insomnia, sleep apnea, restless leg syndrome, and narcolepsy. 

There’s a clear link between technology and sleep. 71.8% of sleep disorder sufferers look at screens before bedtime. 70.2% prefer TV, 59.4% check social media, 32.9% play video games, and 31.8% check emails. 

If you’re a part of this statistic and always bring your electronics to bed, you may wonder how it affects you. Read on to learn the answer to that age-old question; “can electronics affect quality sleep?”

Can Electronics Affect Quality Sleep? 

Your circadian rhythm controls when and how well you sleep. It runs on a 24-hour cycle triggered by changes in the light around you.

Your body sends out hormones based on the time of day. Melatonin in the evening makes you sleepy while cortisol makes you alert and wake in the day.

Other factors that affect the rhythm include factors such as your:

  • Body temperature
  • Metabolism
  • Physical activity levels
  • Age

You may have wondered, “can using a phone before bedtime affect my sleep?” The answer is yes, but you may have also wondered why.

Electronics release blue light, a specific wavelength that isn’t found in many other places. This is dangerous for your sleep for several reasons.

It can trick your body into thinking it’s still daytime. It makes your brain release too much cortisol and not enough melatonin. It also reduces the time you spend in slow-wave and rapid-eye-movement or REM sleep. 

There’s data suggesting that blue light can decrease sleep latency, especially for children. It makes them take longer to fall asleep, and they’ll feel tired the next day.

Blue light can even damage your retina, affecting the health of your eyes over time. 

How to Get Better Sleep

The most effective way to get better sleep is to develop a bedtime routine. Set a regular sleep and waking time, no matter what day of the week it is. You can also take a sleep aid at the same time every night.

A proper sleep environment is important as well. Make sure that your bedroom is cool and dark.

If you’ve ever asked “can using a phone in the middle of the night affect my sleep”, the answer is yes. Try to keep it away from your bedside along with your other screens such as your TV or tablet. 

If you can’t turn off your screen at night, dim the lights. This will at least make sure you don’t have as much blue light beaming into your face and interrupting your circadian rhythm. 

Finding a Sleep Aid

The answer to the question “can electronics affect quality sleep” used to be unclear, but the truth is now obvious. The blue light they emit interrupts your circadian rhythm and sleep cycles.

There are several ways to prevent this issue that go beyond avoiding electronics before bed. You can also make sure to follow a regular sleep schedule and improve your environment.

If these methods fail, try our nighttime sleep aid Jet-Asleep®. It’s one of the most effective ways to get a better, more refreshing rest.

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Napping: Do’s and Don’ts for Healthy Adults

Did you know that 76% of American’s say their daily life is disrupted by a lack of sleep every month? 

Everyone knows the feeling when their eyes get heavy, their body gives in, and they crawl into bed for a nap. Unfortunately, most people also know the feeling of waking up four hours later after what was meant to be a quick power nap. 

But did you know that there’s an art to napping effectively? Power naps can give you new energy to continue with a productive and happy day. If you want to be your best self, it’s worth learning some healthy nap tips to get you started. 

Read on for all the do’s and don’t of adult napping.

Do: Know When You Need a Nap

There’s a time and a place for napping, and figuring out the best time to nap is the first step of your journey. 

The best time to take a nap is in the early afternoon if you’re noticing you’re less alert or feeling groggy. In these cases, a nap can be refreshing and may help you focus better for the rest of the day. 

Do: Get the Timing Right

If you’re wondering, ‘can napping affect my sleep at night?’ the answer would be yes. But, if you nap for the right amount of time, you shouldn’t encounter this problem. 

The ideal nap length is under 30 minutes to keep your circadian rhythm regulated; any longer than this and you risk falling into a deep sleep. 

Don’t: Nap to Replace Night Time Sleep

Next, you need to treat nighttime sleep and nap time as two separate things. You shouldn’t compensate for a lousy night’s sleep with a nap because this can lead to worse nighttime sleep issues. 

If you need help sleeping at night, try a sleep aid that’ll help you get a restful sleep rather than catching up on sleep during the day. 

Don’t: Forget to Set an Alarm 

Finally, this one may seem basic, but it’s vital for healthy naps. Make sure you set your alarm to wake you up after your ideal nap length. 

Set a relaxing tone to go off, rather than a blaring alarm if possible. Most smartphones will allow you to customize your alarm tone, so make the most of this feature.

Prioritize Napping and Sleep for a Healthy Life

If you’re fond of an afternoon snooze, you’ll love this napping technique. Make sure you follow these rules, and you’ll feel rested and rejuvenated after every nap. The benefits of naps are endless, and they can help you perform better in every aspect of life. 

So, it’s time to create your daily napping schedule. What are you waiting for? 

If you’re looking for more sleep advice and aids to ensure you get a blissful eight hours sleep each night, we’re here to help. Visit our site today and find your perfect sleep aid. 

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5 Surprising Health Benefits to Getting More Sleep

Research shows that more than two-thirds (70%) of American adults obtain insufficient sleep at least once a month. More than 10% of adults say that they experience insufficient sleep every night.

The amount of sleep that you require depends on your age. For newborns, the recommended number of hours of sleep per day is 14 to 17. For teens, 8 to 10 hours per day is recommended, while for adults, a minimum of 7 hours per night is advised.

Getting more sleep can help you in a number of ways. There are many health benefits to getting more sleep and we will highlight 5 of these in this blog post.

1. Manage Body Weight

There is a link between weight gain and poor sleep and short sleep duration is a risk factor for obesity. One sleep study found that adults with a short sleep duration are 55% more likely to develop obesity. For children, this figure rises to an alarming 89%.

For those who are actively trying to lose weight, getting a good night’s sleep is essential.

2. Sleep Improves Productivity and Concentration

When we wake up in the morning after a good night’s sleep, it feels like this can achieve anything. That’s because sleep is important for several aspects of brain function, including:

  • Performance
  • Cognition
  • Productivity
  • Concentration

Getting quality sleep can also help to enhance memory and improve problem-solving skills. On the other hand, poor sleep can impair brain function.

3. Reduce Your Risk of Heart Disease and Stroke

If you are a poor sleeper, you have a greater risk of heart disease and stroke. Studies show that sleeping fewer than 7 to 8 hours per night is linked to an increased risk of chronic diseases. Another good reason to get some quality zzz’s.

4. Poor Sleep Is Linked to Depression

Depression and other mental health issues are strongly linked to sleeping disorders and poor overall sleep quality. Research indicates that approximately 90% of people suffering from depression complain about the quality of their sleep. Poor sleep is also associated with a higher than average risk of death by suicide.

5. Improve Immune Function

Immune function can be impaired when quality sleep is affected. People who sleep fewer than 7 hours are more likely to develop a cold than those who have a full night’s sleep. If you notice that you frequently get colds, the amount of sleep that you are getting could be a factor.

Health Benefits to Getting More Sleep

The above health benefits of getting more sleep only scratch the surface when it comes to all of the advantages of getting a good night’s sleep. A sleep aid is a great option for those struggling to get sufficient quality sleep.

If you suffer from insomnia, our fast-acting and easy-to-take caplets are safe and effective. If counting sheep isn’t working, trust JET-ASLEEP to help you fall asleep fast. If you would like to learn more about our products and the JET-ASLEEP benefits, contact our friendly and experienced team to learn more sleep tips. 

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How to Get Better Sleep in the Winter

As the nights draw in and you wrap up warm in winter, you’d think it would be easier to sleep at night. But for many people, getting some quality rest in winter is more difficult than in other seasons.

But why? And how can you go around reversing that trend and get better sleep in winter?

You’re in the right place to find out. We’re going to take a look at some of the reasons why it might be more difficult to sleep well in the winter months, and what you can do about it.

Reasons For Poor Sleep In Winter

There are a whole host of reasons why you might sleep a little worse in winter. Can you relate to any of these?

You’re Too Warm

This might sound backwards—you might think that being warm and cozy ensures a good night’s sleep—but being too warm can actually be detrimental to the quality of your rest.

It’s Too Dark

Another one that sounds unlikely, but the science behind this is around melatonin. The brain produces melatonin in response to darkness, in the months of the year when there is more contrast between night and day, our bodies produce it in highs and lows, which helps to regulate the wake/sleep rhythm. 

In the dark winter months, it can knock this rhythm a little, making it harder to fall asleep.

You’re Less Tired

Those winter months make us want to cozy up, drink hot chocolate and watch movies. The problem there is that by the time bedtime arrives, we don’t feel sleepy!

Tips For Improving Winter Sleep

If you’ve read through those reasons for poor sleep and have realized that you can relate to them, we are here to help! Here are some solutions to help you with improving winter sleep.

Try To Have a Regular Sleeping Schedule

Life is hectic and constantly changing, but if there’s any way that you can try to regulate when you go to bed and when you wake up, you’ll find that your body learns the rhythm.

You’ll get better sleep and feel more rested when you wake.

Keep the Room Cool

A warm bedroom is appealing, but as we discussed, it could hinder your winter sleep. By all means get under a nice thick duvet, but a cool room will make sure your body temperature stays at a reasonable level.

Use a Sleep Aid

If you’re struggling to get off to sleep at night, a sleep aid like Jet-Asleep could be the perfect solution.

It’s safe, effective, and non-habit forming. 

Incorporate a Daily Workout Routine

One of the best ways to make sure you’re tired enough to sleep better in winter is to expend plenty energy throughout the day. Regular exercise has countless health benefits on top of giving you a better chance of a good night’s sleep.

Also, and this may be an unpopular point, napping during the day does you no favors when you’re trying to get to sleep at night. 

Get Better Sleep In Winter

With these tips on how to get better sleep in winter, you could be on your way to some long, restful nights of sleep. 

If you enjoyed this article and found it useful, check out some more articles on our blog, or get in touch to find out more about Jet-Asleep!

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Sleep Tips for Older Adults

Sleep is one of the most important aspects of staying healthy. The brain uses sleep as a way to recharge and refresh itself each night. When you can’t get a full night’s rest it affects every aspect of your life.

Insomnia affects about 30 percent of the population and only gets more prevalent as you age. That’s a significant portion of the population that struggles with sleep.

To help you get the rest you need we’ve provided sleep tips for older adults to help you finally make those restless nights a thing of the past. 

What Causes Insomnia?

There are many causes of insomnia. Among the most prevalent are stress and anxiety. Stress can cause you to needlessly worry about aspects of your life, keeping you awake at night.

Anxiety can have a physical toll on your body. It causes your adrenal glands to create extra amounts of cortisol which targets your fight or flight instincts, causing you to stay awake.

Other influences like drinking right before bed can disrupt your sleep with the need to go to the bathroom in the middle of the night.

Stimulating activities before bed such as reading on your phone or computer can disrupt your sleep rhythm by signaling to your brain that it’s not time to sleep, due to the bright lights from these devices. 

How Your Sleep Changes as You Get Older

As you get older your need for sleep changes. Often people find it harder to fall asleep as they age, and tend to wake up earlier. Too much loss of sleep can affect your cognitive ability as you get older. When treated early these effects can be reduced and even reversed.

Your sleep patterns change as you age because your circadian rhythm becomes more susceptible and can be thrown out of whack much more easily. In addition, many older people don’t get enough exposure to sunlight, which is a large factor in your brain as it keeps track of when it is time to sleep. 

There are also age-related sleep disorders that can disrupt your sleep pattern, like sleep apnea which affects your breathing and can often leave you feeling more tired upon waking. Furthermore, your hormones may be out of balance which can contribute to restless nights.

Helpful Sleep Tips for Older Adults  

Maintaining a healthy lifestyle and diet are often some of the first things to look at. Ensuring that you’re eating well-balanced meals and exercising often can help your body know when it needs to sleep.

Make sure that you aren’t eating large meals, drinking, or exercising right before you plan on going to bed since this can be stimulating. 

Going to bed every day at the same time can help your body establish a routine and make it easier for you to sleep at night. 

It’s important to wind yourself down as the evening sets in. After dinner, it can be helpful to soften the lighting, and enjoy relaxing activities. This can help not only reduce stress and anxiety but also makes it clear to your brain that it’s almost time to sleep.

Often sleep aids can be used to break the cycle of insomnia and provide you with the relief you need for a restful night. Nighttime sleep aids include many that can be found over the counter like melatonin, diphenhydramine, and valerian.

Sleep aids can be used in conjunction with other good sleep habits to reinforce a sleeping routine. Not all sleep aids are for everyone, and depending on your needs, you should talk to your doctor who can help find one that is right for you.

Get a Better Night’s Sleep Tonight!

Remember, your sleep patterns change as you get older. Following sleep tips for older adults can help you find what works best to get you back to sleeping peacefully.

Sleep aids are useful for establishing a new sleep routine, or when anxiety and stress are keeping you awake at night.

We at Jet-Asleep have your back when it comes to sleep! Feel free to reach out if you have any questions.

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