3 Ways to Better Sleep
1. Have a routine
A routine can be a very powerful asset when creating healthy sleeping patterns. And the best thing is that it’s entirely yours to create.
The way to form a successful routine is to know yourself and then make it realistic. There’s no point planning to spend an hour meditating before bed if that’s just not your bag. You’ll feel guilty and that will only stress you out. My routine is to turn on my salt lamp and then stretch my legs before I get in to bed. Once in bed I moisturise my feet while giving them a little massage. The whole thing takes less than 10minutes, but it’s my way to thank my body at the end of the day and feel refreshed and calm before sleep. You may want to include any of the following tried and tested end of day rituals to your sleep routine: writing a gratitude journal, doing some yoga, taking a bath, meditating, reading, listening to music, using a pillow spray. Do please share your top tips for a successful sleep routine here too in the comments.
2. Red light, not blue light
The lighting you are exposed to in the day and evening is now thought to have a noticeable effect on your body’s natural circadian rhythm. Our brain sends signals to our body to tell it when it is time to wake up and when it is time to sleep via sensors in our eyes which detect different lights. The ‘Blue’ light from phones, devices and some LED lighting can send the signals to our brains and tell us that it’s time to stay awake. Conversely, softer, red or orange coloured light which is more akin to firelight or sunsets can help signal to your body that it’s the end of the day and time to prepare for sleep. So try to switch off devices ahead of bedtime, or of this is not possible, change your settings to ‘night mode’ which gives a more orange glow. And use softer, gentle lighting and candles during the evenings. Also, try and get a burst of daylight in the middle of the day with some time outside as this is thought to be powerful in supporting a healthy circadian rhythm.
3. Top up your Magnesium
Magnesium is an essential mineral to relax the body and mind, and it’s also a mineral which many of us are deficient in unfortunately.
Magnesium help supports the processes of the Pineal Gland, which is essential for maintaining the optimum production and regulation of Melatonin (the sleep hormone). In addition to this Magnesium is involved with the regulation of Serotonin (the happy hormone) which helps us in feeling more relaxed. Magnesium also helps convert glucose into energy to help combat tiredness and fatigue. So it’s a vital mineral in supporting a relaxing and peaceful nights sleep and helping you feel refreshed and energised during the day.
Bathing in magnesium a couple of times a week can be a great way to help keep the body replenished with this wonder mineral. Plus – research shows that taking a bath around 90 minutes before bedtime helps regulate the body’s temperature to promote optimum sleeping conditions. So it’s a win-win!