Good quality sleep is so important for our over-all well being. It is also plays such an important role when it comes to the gym as this is where our muscles restore and recover and without it, you might be lacking results! Are you getting enough, GOOD quality sleep? Here are some tips to ensure that you are.
1. CREATE A ROUTINE
Our bodies have a natural body clock that produces melatonin, a sleep hormone which helps you sleep at night. Set your own personal body clock by winding down and going to bed at the same time every night. Light some candles, have a warm bath a create an atmosphere so your body knows that it’s time to go to sleep.
2. NO SCREEN TIME
This one is difficult, how many of us are guilty of staring at our phones in bed? Or fall asleep with the television on in the background? It’s proven that stimulation by technology at night can negatively affect your sleep. Reading a book or meditating are great ways to relax before bed. If you neither of those are for you, try switching your phone to “night mode” which will reduce the amount of blue light on your phone and aid in a restful sleep.
Magnesium plays a big role in supporting a deep, restorative sleep. It promotes a healthy nervous system and relaxes our muscles. You can get it in oral tablets, topical creams/sprays and even in bath salts! Herbal supplements such a chamomile & lavender are also great to help you relax and delicious in teas.
4. LIMIT ALCOHOL & CAFFEINE CONSUMPTION
Caffeine and alcohol consumption in the afternoon can most definitely hinder your sleep. Ideally keep your coffee intake to the morning however, if you’re a sucker for a 3pm cuppa, try having a weak coffee or swapping it out for a tea. Your body will thank you for it later!
5. SAVE BED FOR SLEEP As much as we all love brekky in bed or relaxing in bed watching TV- you should reserve your bed for sleep. By doing so, your body gets a powerful cue that every time you hop into bed that it’s time to go to sleep.
Hopefully this blog has given you some helpful tips on a restful night’s sleep. Don’t forget everyone has a different routine that works for them so listen to your body and sleep when you’re sleepy. Good night :)