A good night’s sleep. We all love it, we all want it and we’re not getting enough of it. Sometimes life can just get so hectic with work, families, kids and technology. By the time you tuck in for the night, your head is still racing making it impossible for your mind and body to switch off and provide that quality rest that you really need. Sound familiar? Thought so.
If you’re in desperate need of a good night’s sleep, read on for our top tips…
Establish a routine
Try to go to bed at around the same time every night and get up at the same time each morning, even on the weekend. Sleep quality always improves with good sleep habits so an evening routine is a good place to start. Try to get into the habit of creating a nice, relaxing space to go to sleep in too. Minimal lighting with a soft lamp, diffusing essential oils and quiet soothing music will help relax the mind and in turn, the body, allowing you to fully relax and nod off easily. Sip chamomile tea and avoid any stimulants such as caffeine in the evenings.
Cardio and strength training have so many positive benefits on the body, and improved sleep is one of them. Physical activity increases time spent in deep sleep, which is the most physically restorative sleep phase and also increases the duration of your nightly rest. Many people also find regular exercise to be a great stress and anxiety reliever, helping them to fall asleep quicker at night. Exercising at any time of the day is beneficial to sleep but we have lots of evening classes on the timetable at Pure Moves, perfect for unwinding and de-stressing before bed!
Magnesium is an important mineral that is necessary for overall health and has become very popular as a sleep aid by assisting the body and brain to relax. Magnesium regulates the hormone melatonin (which guides sleep-wake cycles in the body) and also activates the parasympathetic nervous system, which is responsible for relaxing you. By helping quiet the nervous system, magnesium is really effective at preparing the mind and body for a restful sleep. There are some great magnesium formulas on the market, including powders, tablets and even oils formulated just for sleep.
Switch off that phone!
Our guess is that you spend all day staring at computer or phone screen, only to come home and watch tv while scrolling Instagram. Yeah, we see you! For a really good night’s sleep try and reduce screen time up to two hours before bed. Give those poor eyes a rest from all that blue light and read a book or magazine. This also helps relax the brain as it’s not being bombarded by information on the Internet. You can see what Sally had for dinner when you jump online in the morning, it can wait.