5 ways to super power your sleep
With Spring upon us and a clock change at the end of the month it's time to superpower your sleep. So, whether you're a back sleeper, side sleeper, wriggle around the bed sleeper you need to get those zzzzzz's in to function at your peak. Let's find out some ways to superpower that sleep!
Avoid blue light
1. Avoid blue light at least one hour before bed. The blue light from devices we use interferes with your sleep-wake cycle. It is recommended that if you absolutely must use a device to use blue light glasses. Additional to avoiding blue light, having lights dimmed and using clean burning candles can also help to prepare your body for good deep sleep.
Create a bedtime routine
2. Make bedtime a similar time each night and get a minimum of 7hrs (ideally 8). This helps to regulate your sleep wake cycle and create a regular rhythm for your body, it also allows your body to move through the sleep cycles and get all the DEEP and REM sleep you need! More on this another time.
Digestion and sleep
3. Avoid eating at least 2 hours before you go to bed. This can be hugely beneficial in getting a good sleep. Try having a herbal tea with relaxing herbs such as chamomile, lavender, Valerian root, mint, rose. If you do have an evening snack, some thing like a small hand of raw cashews is a good option.
Why take Magnesium
4. Magnesium supplement – Look for magnesium glycinate or citrate supplements, and take in the evening before bed. Many of us are deficient in this vital mineral, and it can be super helpful for relaxing the body. Brands such as Solgar, Terronova, Biocare, Pure Encapsulations and Viridian are excellent sources of supplements.
Bath before bed
5. Take a warm bath (or shower) with clean burning candles or only soft lighting. Even better – add some magnesium bath salts to the bath and a couple drops of lavender oil. Warming up your body before bed is a great way to help your bodies blood pressure to lower and get a better nights sleep (your body drops in temperature during the night which helps to bring you into that deep sleep part of the sleep cycle).