By Lewis Miccio
All things going well, this article will have you falling asleep before you get to the end.
So make sure to revisit tomorrow to get through the rest of the tips to help you sleep like a baby.
No.1 Exercise
Now I know what you’re thinking, “ugh why is this guy trying to get me in the gym?”.
Well, there’s good reason for it. Even as little as 20 minutes of exercise helps reduce stress and regulates circadian rhythms, promoting deeper sleep.
Make sure to get that workout in at least one hour before bed, though, to allow the body to wind down.
No.2: No screens
Now I just sound like a nagging parent, but there’s actually science behind this.
Our screens emit a blue light which disrupts our body’s circadian rhythm and natural ability to wind down. Blue light at night can also lower melatonin production, which is the hormone responsible for sleep.
Tip: If you can’t go without your phone for that long, use blue-light-blocking glasses or change your phone’s brightness to night mode which lowers the amount of blue light emitted.
No.3: Meditation
Ohm my goodness! Ever have racing thoughts that keep you up for what feels like forever?
Well, meditation can help quiet those thoughts, allowing the mind to shift from alertness to relaxation, calming the mind which is essential in falling asleep.
There are many apps and websites out there which can help you with a guided meditation. However, some of them are subscription based. The free and easy option is YouTube, search for “sleep meditation” and shop around.
If you struggle falling asleep, then this could be a game changer.
No.4: Magnesium Glycinate
This step is going to make you the most interesting person in the room, so listen up.
Studies suggest that magnesium glycinate aids relaxation, regulates heart rhythm, regulates gamma-aminobutyric acid (GABA) levels, helps with melatonin production and may also assist those with insomnia and restless leg syndrome. No prescription is needed for magnesium glycinate, but there are also ways to supplement magnesium by eating foods like nuts, brown rice and leafy greens that are magnesium rich.
I’m obliged to say that you should speak to your doctor before taking magnesium glycinate and too much magnesium can have an adverse effect.
No.5: Read
You’re basically doing it already.
Well done you for reading before bed. However, you’re looking at a screen which we revealed in step two is naughty for a bedtime routine.
The reading I’m talking about is the analogue type, you know? A book … with pages.
Apart from helping reduce screen time before bed, reading books to improve sleep quality also has science to back it up. Reading helps de-stimulate the brain and reduce stress levels. By promoting a relaxed state and reducing exposure to screens, reading before bed is an extremely effective tool to utilise and should go straight into the bedtime routine.
No.6: Drinks to Avoid
Let’s cut to the chase, it’s caffeine and alcohol.
Now I’m not trying to take your favourite drinks away from you. Rather I’m just informing when you should, and shouldn’t, drink them.
Caffeine is a stimulant and can remain active in your system for many hours after consumption. It can double the time it takes to get to sleep, reduce total sleep time by up to 45 minutes and increase total night-time awakenings. You should avoid caffeine up to eight hours before bed otherwise those symptoms could be headed your way.
Alcohol has a very similar effect on the body by disrupting the sleep cycle and lowering the quality of sleep. It also disrupts the chemical balance in the brain which leads to fragmented sleep. You should avoid alcohol for three to four hours before bedtime, which will give your body time to process alcohol and keep a normal sleep cycle.
No.7: Food
Put that fork down and listen up.
Eating food close to bedtime can have a significant impact on quality of sleep. It can extend the time it takes to fall asleep and lead to sleep fragmentation, resulting in poorer overall sleep quality.
Experts suggest that you should eat at least two hours before bed, with the sweet spot being around three hours before drifting off.
Tip: Some foods can provide sleep benefits such as staying asleep for longer, curbing hunger until morning and falling asleep faster. Examples are walnuts, almonds, kiwi, milk and cherry juice as they contain higher levels of sleep-inducing properties like melotonin, serotonin, and tryptophan.
Well done for staying awake.
Incorporating these into the bedtime routine will help you achieve longer and better-quality sleep without sacrificing too much of the things you love.
Sweet dreams everyone.
Nighty night xoxo
Featured image: Sleep smart and you will be better rested. Artwork: Lewis Miccio/Nano Banana