If you suffer from fatigue, sleep disorders like insomnia or just struggle to get a good nights sleep then the below healthy sleep habits might make all the difference.
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Try to incorporate the following sleep practices on a daily basis:
Stick to a schedule
Try committing to a similar bedtime and wake up time every day as this will help to regulate your body clock.
Dim the lights
If your lights have a dim function – use it! Alternatively, turn lights off completely 30 minutes before bed and light candles instead. A relaxing ritual each night will help to prepare your body and mind for sleep.
Detox from technology
Limit electronic devices from at least 30 minutes before bedtime. If you like to read before bed, ensure it is a physical book or e-reader that doesn’t emit blue light. Blue light tricks your brain into thinking it is still day time, reducing hormones like melatonin, which help you to relax and reach a deeper level of sleep.
Before resorting to more drastic measures like sleeping pills, which come with a whole host of negative side effects, try adding a magnesium supplement to your daily routine. Magnesium has been found to assist sleep regulation. Studies show that 72 percent of adults do not receive the recommended daily intake of magnesium. A magnesium deficiency, can impact energy, sleep, muscle recovery, cardiovascular support and brain function. Recently, adaptogens have been trending in wellness for their ability to reduce stress and increase energy (like Ashwaghanda nature’s anti-anxiety herb!)
Remove clocks from vision/arm’s reach
Don’t charge your phone near the bed – if you suffer from sleep anxiety, you’ll likely feel anxious and inclined to check the time throughout the night. Move your alarm clock and phone to another area of the room.
Exercise during the day
Regular exercise doesn’t just deliver external benefits; it can significantly help with sleep problems too. Those who exercise regularly fall asleep faster and deeper. Being functional doesn’t have to be boring – try working out with your partner or secretly exercising at work. Ideally if you can, get outside to exercise – nature has been found to reduce stress, which is one of the biggest causes of poor sleep.
Avoid alcohol and heavy meals in the evening
There’s a link between food and sleep: both can disrupt your natural sleep cycle, particularly large or spicy foods, which can cause discomfort and indigestion.
A room that’s too hot or too cold will affect your quality of sleep, so take a little time to ensure the temperature of your bedroom is right for you.
No caffeine after 2 p.m
While caffeine definitely serves a purpose – to wake you up – it also stays in your bloodstream for up to eight hours. When consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night.
Limit daytime naps
While tempting, those daytime siestas do not do your sleep problems any favours! While there are benefits of a quick nap, for those with issues sleeping during the day it can confuse your internal body clock, meaning you may struggle to nod off later or suffer from an interrupted night’s rest. While some people need lots of sleep, others can operate on a lot less, which might be you – if you’re napping you might be having too much sleep, which could be keeping you awake.