How to get Better Sleep
Sleep. Such an underrated thing that is vital for our health. Yet so many of us struggle to get good quality solid sleep every night. Why? Well, our minds are usually racing full of things that happened that day, are obsessing over things that never will happen and over the stuff that happened last week. And with all the hours of screen time we get on our phones, computers and TVs right before bed it's no wonder we all aren't sleeping these days. Well, not only does it make us all cranky but it's really bad for our long term health. According to the American Sleep Association, 50-70 million adults have a sleeping disorder. You're likely reading this because you're tired of being well, tired. Luckily for you, i've got some really good tips below that might just help you get some much needed shut eye. You can thank me in the morning!
1. Make sure your phone is set to dim/warmer tones
It's no secret that all the time we spend on our devices right before bed only wind us up and keep us from all sleeping. But since most of us have our phones glued to our faces (which is a post for another day) it's imperative that we at least set them to dim several hours before bed so our brains can remain calm and we can continue to get settled into relaxation mode. Tip for iPhone users: set your nightshift to go on automatically at least 2-3 hours before bedtime. You won't even notice the difference but your screen will go towards the warmer tones which will help you get ready for bed in no time. I do this automatically every day so I don't accidentally forget. Because I have enough things to worry about and trying to figure out how to dim my phone is not something I want to spend extra time on. Ideally you'd want to quit using all of your devices at least an hour before bed and spend time reading a book or relaxing, but I'm trying to give you realistic tips that you can actually use.
2. Put away the popcorn bag right before bed
I know, I love late night snacks as much as the next person. But, your body is working hard to break down all of those things you're eating and well, it is harder to catch some quality Z's when all of that is going on. I recently cut out simple carbs and reduced my carb intake in general and increased my fat intake (something I will be posting about soon!) and I can't tell you how much better (and solid) sleep I've been getting since I've made this shift. While this lifestyle isn't for everyone, at least cutting back on snacks right before bed will help you get some more shut eye. I promise it's not as hard as you think.
3. Make a magnesium cocktail about an hour before bed
Most of us are magnesium deficient and could use a little boost throughout the day. Especially before bedtime. We've been making magnesium drinks about and hour before we want to go to bed and it really helps relax us and make us ready to turn in. You can easily overdo dosage on this stuff (and your stomach will not be happy the next day) so make sure you follow the recommended daily amounts before taking this.
4. Do some light stretching
Working out right before bed is totally not going to calm you down but adding some light stretching just might get your bod ready for some deep sleep. Adding relaxing stretches to your bedtime routine such as soothing forward folds, laying on the ground with your legs up the wall, child's pose as well as some gentle twists can help calm your nervous system and get your entire body and your mind ready for sleep. Make sure to hold each pose for at least a few minutes and take deep breaths.
5. Melatonin supplements (aka the good stuff)
The last thing to try (especially when you need really good sleep or are about to fly on a long overnight flight) is take a melatonin supplement right before bed. Your body produces this hormone naturally and it's meant to regulate your sleep and awake cycles. But age, stress, using phones and other devices and well life, can effect production. Like anything, make sure you check with your doctor before adding new supplements to your routine as this may not be good for everyone. We don't take these every night to ensure we don't get too used to them, but on the nights we need solid sleep or know we have way too much going on in our brains from the day we had, you better believe we take this to help us get (and stay) asleep.
Do you have other sleep tips to share? Make sure to leave a comment below so we can all benefit from it!