If you find yourself struggling to get to sleep at night tossing and turning then here is the several ways to effectively tackle your sleepless nights.
First, the key if possible (I say possible because not everyone works a 9-5 job, many work rotating shifts, nights and split shifts, e.g. doctors, nurses, dispatch, paramedics, police officers, etc.) is to sleep between the hours of 10 or 11 pm and then get 6-8 hours sleep (this varies with each person slightly.) The body effectively does its best regeneration between 10pm and 2am.
In fact Dr. Samvat a highly sought after Australian doctor reveals “that every 1/2 hour of sleep before midnight equals 2 hours of sleep after midnight.
Magnesium is another huge factor – most of the country is magnesium deficient which is a major problem because magnesium is a vital nutrient in supporting GABA receptors, GABA is a neurotransmitter responsible for signaling the brain to shut down or turn off.
So what’s the best way to get magnesium into your diet? Well besides eating foods rich in magnesium I highly recommend adding a magnesium supplement called Natural Vitality Calm – you simply mix in 8-12 ounces of filtered water shoot for this around 8-9 pm.
I know what your thinking there has to be more to it than just what time you go to sleep and magnesium. Okay, I do have several more tips for you below:
- Make sure your bedroom is as dark as possible (no nightlights, if your bedroom has a window that lets in lots of natural nightlight then you need to buy room darkening shades/curtains)
- Don’t drink caffeine past the afternoon (I would say cut it off by 3pm)
- Do not watch tv or be on the computer/tablet, etc. right before bed (these electronic screens stimulate your brain and don’t allow you to fully calm down)
- Don’t vigorously exercise before bed (when you work out hard, your blood starts pumping, oxygen flowing, endorphins rise and you’ve all of a sudden got energy, sweaty energy but energy none the less which prevents you from going to sleep)
- It is okay to do some slow yoga moves before bed or to do deep breathing
- Do not eat for 3 hours before bed so if you go to bed at 10/11 stop eating at 7 or 8pm – now I understand there are situations such as long work days or those taking evening schooling so there is no need to be perfect its just another tip that may help ease digestion and allow you to sleep better
Finally, no one is perfect and with anything you are trying to change even the smallest changes can really impact you – start with some of these changes and I am sure you will see a noticeable improvement very quickly