A Better Night’s Sleep

Mariel Witmond
Mariel Witmond

19 December, 2018

Life often feels like running on a treadmill. We add more and more speed in the hopes of getting somewhere but we end up exhausting ourselves and in turn going nowhere. This stressful, oversubscribed reality creates overactive minds and can often result in problems sleeping – exacerbating the issue. Though it’s important to address the root of the problem, here are 10 tips for better sleep.

  1. Magnesium. Something as high as 95% of the population is deficient in Magnesium. Did you know that eye twitching and cramps can both be signs of magnesium deficiency?
  2. Epsom Salt Baths. Are out of this world amazing, trust me. Sore muscles and sleep alike – they work like a dream! A natural source of magnesium, taking a bath before bed can help to relax you and allow your body to absorb magnesium to help you sleep.
  3. No bright screens before bed. I’m sure you’ve heard this before but it’s important to give your mind a break from tv and phones (all electronic devices) before you go to bed. Allow your body time to wind down before sleeping. Try to give yourself 60 minutes screen free prior to going to bed.
  4. Meditation. Night time meditation is a great way to calm the mind and get ready for bed. There are some wonderful guided meditations including the app MindSpace, among many other options, to help you into sleep. Try breathing exercises like lying on your left side and inhaling exclusively through your left nostril, it apparently helps to reduce your blood pressure helping to calm the body down.
  5. Stick to a regular schedule. Getting your body used to a regular sleep and wakeup schedule is a way of training it into submission. Try to resist the urge to hit that snooze button.
  6. Avoid big meals late at night. Not only is this bad for your health as the body struggles to digest the food when lying down, but it will interrupt your sleep. If you have to eat late, aim for the lightest option available!
  7. White noise. It can work wonders to drown out distracting noises as you (try to) sleep. Babies love it too!
  8. Wakeup Light Alarm. Creates the effect of natural sunlight to help you wake up in the morning, allowing for a gentler wakeup call. Your brain secretes melatonin when it is dark and less when it is light
  9. Limit caffeine and alcohol. Both interfere with your sleep cycle once you are asleep so try to avoid them as much as you can!
  10. When all else fails, take melatonin. Melatonin is a hormone made by a small gland in the brain. It can help regulate your sleep when dealing with jet lag or insomnia, as a short term solution.

Having a good night’s sleep can make the world of a difference to your day, so take the necessary measures to ensure you are getting the sleep you need!

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