3 Tips for Improving Your Quality and Quantity of Sleep - Herbal Hermit
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3 Tips for Improving Your Quality and Quantity of Sleep

A good night’s sleep impacts your overall health. It boosts your brain function, minimizes your risk of stroke and heart disease, and improves your immunity.

Waking up tired affects your emotions, concentration, social interactions, and performance. To have enough energy to conquer your day, it’s important to get at least 7 to 9 hours of sleep. Here are some tips for improving your quality and quantity of sleep:


1. Avoid eating late

Indulging in midnight snacks or late dinners may leave your tummy and taste buds satisfied, but making it a habit can reduce your sleep quality. It can cause you to lay awake at night as it lowers your sleep efficiency, boosts the number of times you wake up during the night, and extends the time that takes you to fall asleep and go into a deep slumber.

Instead of eating late, have a light early dinner instead. Some foods and drinks you can enjoy to help you sleep better are lettuce, barley grass, asparagus powder, kiwifruit, maca, Panax, fatty fish, tart cherry juice, and milk. 

You can also drink our tea blend for stress and anxiety relief. Completely caffeine-free and made of organic ingredients like chamomile, rose petals, lemon balm, and fennel seeds, our organic, healthy, and aromatic drink contains medicinal properties that ease your senses, calm your mind, reduce your stress and anxiety, and alleviate your depression.


2. Try calming sleeping techniques


Wild thoughts that never seem to stop racing can cause sleepless nights. To help you beat the overwhelming feelings and calm your mind, try various relaxing sleeping techniques, such as muscle relaxation. All you need to do is to tense and relax each muscle group in a part of your body one at a time. Start with your feet and work your way up.

Another technique you can try is the 4-7-8 relaxing breathing technique. Inhale for four seconds, hold your breath for seven, then release for eight. As you do so, focus on your breathing and keep your mind relaxed. 

If you’re still having a hard time blocking out your negative thoughts, consider journaling before bed. Spend at least 15 minutes jotting down your thoughts, ideas, worries, frustrations, and worries in your notebook. You can also try meditating to help slow down your mind and prepare yourself for a restful night.


3. Craft a relaxing evening routine


The activities you have during the evening can impact the quality and quantity of your sleep. To unwind and disconnect yourself from your day’s demands and responsibilities, create a relaxing night-time routine.

Take a warm bath after a long day, spend time with your partner or family, read a book, listen to a podcast, or get ready for the next day by reviewing your plans. You can also sip some warm bedtime tea, such as chamomile, lavender, valerian root, lemon balm, magnolia bark, and passionflower. In addition, you may buy one from our herbal tea store online in the US.



When waking up every morning feels like you’re rising from the dead, it’s best to follow the tips listed above to optimize your quantity and quality of sleep. You can also buy quality teas from us to unwind and calm your mind.

Aside from offering tea for stress, anxiety, and sleep, we also sell tea to help digestion and bloating, cleanse and detox, and more in the US. Place your order now!

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