We all know the importance of sleep, yet most people neglect this critical component of a healthy lifestyle. We live in a society that encourages us to stay up late, from the constant flow of information coming from brightly lit screens or from today’s work culture keeping us busier than ever. Since we can actually function on very little sleep, most of us sacrifice it. But just because we are functioning, does not mean we are at our best! More often than not, more sleep will make you more productive, more energized and over all just functioning at a better level.
Give these tips a try to get better sleep.
1. Go to bed earlier
Hate to be a bummer, I know we all like to stay up late, but the hours before midnight are the best hours to sleep. 10pm to 4am is when your body will heal itself and adapt the most. Ever wonder why the early morning people are so energized so early? Odds are they went to sleep before 10pm and get the most out of their night’s sleep.
2. Prep you breakfast
It doesn’t have to be anything elaborate, maybe all you have to do is making sure your coffee is ready to go and all you have to do in the morning is to turn the machine on. If you do smoothies, you could put all the dry ingredients in your blender and put in the fridge so it’s ready to add water and blend in the morning. On top of making your morning routine more efficient, this will also signal your body that bed time is approaching.
3. Have a bed time ritual
This will be different for everyone but there are a few rules to follow. No screens and no food during or after this ritual. Once you start the ritual, you are telling your body it will go to sleep soon, screens and foods are not helpful to go to bed. The ritual can be anywhere from 10 minutes long to hours depending your preferences.
4. Get that magnesium in
Magnesium has a ton of role in the body and some of them affects our sleep. Since it is so often used and our modern diet usually lack this nutrient, it is easy to fall in a magnesium deficiency. This can affect your sleep, so either change your diet to include more magnesium rich foods like spinach and sesame seeds or find a good magnesium supplements. You can take magnesium supplement before before bed. There are different types of magnesium supps out there so do your research on it.
Exercising breaks down your body's cell so they can be reconstructed stronger (in a nutshell). This process happens at night. Your sleep quality increases by getting more non rem sleep (the deep sleep cycle).
But careful, the type of exercise matters. Strength training is better than cardio to improve sleep. Cardio secrets cortisol which is one of your stress hormones which does not help sleep. If you are going to workout at night, try to keep the workouts short, one hour or less of strength training.
The most important thing about sleep is to understand how important it is. I think most people don’t really get that point. Sleep literally fixes your body, reduces stress, regulates your hormones and does a ton of other stuff important for your health.
I get it, we are all super busy, when we get home we want to unwind, watch our shows, chill with pals and do our things. I promise you that by getting better sleep, you will be able to spend more time doing the things you love by living a more productive life.