5 Tips to Achieving Better Sleep
Many health improvements can occur when we experience good sleep. For starters, when we choose a healthy night-time hygiene, it can lead to more activated parasympathetic nervous system allowing you to be calmer, experience improved digestion, have better bowel movements and provide the body’s ability to detoxify better. When our adrenals are rested, we are able to handle stress healthier, have more energy and maintain a proper weight. Our feel-good hormone, oxytocin, is released allowing our hormones to recover more smoothly. Finally, neurotransmitters, serotonin and dopamine, are released creating improved mood and more stable behavior control (less overeating and food cravings).
Choose a few changes to implement helping you improve sleep quantity. Then, once you have those established build from there.
- Minimize or Avoid Stimulants
Avoiding alcohol within 3 hours of bedtime, eliminating caffeine-containing beverages and foods after 2pm (or 12-noon for those who are more sensitive – or just eliminate all together!) and finish aerobic exercise before 6pm (or at least 3 hours before bedtime) have been shown to improve sleep.
- Decrease / Eliminate Nighttime Tension and Anxiety
Avoid anxiety-provoking activities close to bedtime, such as: stimulating/ exciting material, arguments/conversations, news, social media or financial reports/paying bills. If a discussion or argument occurs, try to achieve some action plan or resolution before going to bed. Instead, use positive self-talk and avoid negative judgements, or engage in stress reducing mindful breathing to help you find a relaxing nighttime ritual that works for you.
- Sleep Planning and Preparation
Plan ahead for your nightly sleep routine so the hours of sleep you get each night doesn’t “run away from you.” Put your sleep into your schedule, aiming for an appropriate number of hours for you. Generally, 8 ½ – 9 hours is ideal for most people. Make time to wind-down before bed, taking at least 30 minutes before getting into bed to relax and come down from the day (which could be taking a relaxing bath, meditation or enjoying a light-hearted book).
- Decrease Electronic Time and Light in Your Bedroom
Eliminate or minimize electronics at least the last hour before bed. Cell phones, TV and computers emit blue and yellow light which can interfere with the brain’s (specifically the pineal gland’s) ability to produce melatonin – the neurotransmitter that helps you get to sleep and stay asleep. Instead, read a book, meditate or call a friend to enjoy a relaxing conversation.
- Supplement
Magnesium glycinate (typically 200 – 400 mg) has been shown to improve sleep, relaxing the body and providing a deeper slumber. Consider consuming around dinner time or right after dinner. Please keep in mind, not all supplements are the same and therefore ensuring your supplement is high quality is key to reaping the nutritional benefits.
Which steps do you do really well? Where might there be areas for improvement?
