Sleeping well is not a luxury, it is a necessity. A good night's sleep affects your daily energy levels, concentration, emotional balance and overall health. However, more and more people are finding it difficult to fall asleep, wake up during the night or simply fail to get a good night's sleep. Does this sound familiar?
Today we give you our best tips for sleeping better naturally, without resorting to invasive or pharmacological solutions.
Table of contents
Why is it so important to sleep soundly?
During sleep, the body activates key processes such as cell regeneration, memory consolidation, and the regulation of hormones such as melatonin, cortisol, and growth hormone. Fragmented or insufficient sleep directly affects mental performance, mood, decision-making, and immune response.
Sleeping soundly is not just about closing your eyes, but reaching the most restorative stages of the sleep cycle, especially deep sleep (N3) and REM sleep. That's why it's not enough to sleep for 8 hours if that rest is not of good quality.
If you want to learn more about restful sleep, take a look at this article in which Dr Estivill explains why we can't sleep well..
7 tips for sleeping well naturally
1. Establish a consistent routine
Go to bed and wake up at the same time every day, even on weekends. This regulates your biological clock (circadian rhythm) and makes it easier to fall asleep.
2. Limit screen time before bedtime
Avoid using mobile phones, computers or television at least 1 hour before going to bed. The blue light from screens inhibits the natural production of melatonin, making it difficult for the body to enter rest mode.
3. Eat a light dinner and avoid stimulants
Heavy dinners, alcohol or caffeine in the afternoon/evening can disrupt digestion and activate the nervous system, making it more difficult to sleep soundly.
4. Create an environment conducive to rest
Dark and quiet room
Temperature between 18-21 °C
Use blackout curtains and consider earplugs or an eye mask if you need them.
Go for a comfortable mattress and pillow
5. Practise relaxation before going to sleep
Techniques such as deep breathing, guided meditation, or gentle stretching help calm the sympathetic nervous system and promote a state of relaxation.
6. Disconnect mentally
Avoid checking emails or thinking about to-do lists before going to bed. If you need to, spend a few minutes before dinner writing down your thoughts.
7. Rely on natural nootropics such as ZZEN Sleep
At ZZEN Labs we are committed to natural formulas, without unnecessary additives, that provide real support for better rest.
What does ZZEN Sleep contain?
ZZEN Sleep is our supplement for restful sleep., formulated with:
Magnesium bisglycinate (300 mg): a highly bioavailable and digestible form of magnesium, helps relax the nervous system and reduce cortisol.
L-Triptofano (300 mg): contribuye a mejorar el estado de ánimo y regular el ciclo del sueño.
Valeriana officinalis (120 mg, dry extract): plant traditionally used to reduce tension and improve sleep quality.
GABA (200 mg): an inhibitory neurotransmitter that promotes mental relaxation.
Zinc (zinc citrate) (10 mg): mineral involved in neurological function and melatonin synthesis, essential for maintaining restful sleep.
Vitamin B6 (pyridoxal-5-phosphate) (1.4 mg): key cofactor in the production of serotonin and GABA, which contributes to the balance of the nervous system and emotional well-being.
It is best taken 30 minutes before bedtime, in a quiet environment without screens.
Why prioritise natural solutions?
Constant use of sleeping pills can lead to dependence, daytime drowsiness, or disrupt the natural sleep cycle.
That is why at ZZEN Labs we believe in natural and sustainable tools: nootropics that work in synergy with your body, not against it.
Frequently asked questions for better sleep
What should I do if I have persistent insomnia?
If you have been experiencing serious sleep difficulties for more than 4 weeks, it is best to consult a sleep specialist. A personalised approach can help you identify underlying causes.
How long does it take for a nootropic such as ZZEN Sleep to take effect?
It depends on each person, but many users notice improvements from the very first days, especially if accompanied by good sleep hygiene.
Can nootropics be combined with other night-time routines?
Of course. In fact, their effect is enhanced when they are integrated into a healthy routine, such as the ones we have shared with you above.
Conclusion
Sleeping well is one of the pillars of well-being. If you apply these tips for better sleep, improve your sleeping environment, and support your body with natural solutions such as ZZEN Sleep, you will be much closer to achieving restful and deep sleep.
Remember: there are no magic formulas, but there are sustainable paths towards becoming your best self. At ZZEN Labs, we accompany you on that journey.
Would you like to start sleeping better naturally?
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