DE-STRESS Reading, meditation, and gentle movement like Pilates can release tension and activate calm-down chemicals. I also take a magnesium supplement to help me drift off and get a better quality sleep.
YOUR MIND IS FOGGY – What we experience and learn gets cemented to memory while we sleep. Interference with this process causes:
YOU’RE UNHAPPY – While we sleep, we produce fresh neurotransmitters and regulate hormone production. Interference here causes:
YOU’RE GETTING SICK A LOT – When we don’t sleep enough, T-cells go down and inflammation goes up, resulting in:
YOU’RE STRUGGLING WITH YOUR WEIGHT – Poor sleep is linked to excess body fat, as it can:
FIND THE SUN (OR A LIGHT THERAPY BOX) Light exposure sets your daily melatonin (a sleep hormone) rhythm. This increases wakefulness during the day and helps your body gear down at bedtime.
EAT A SMALL TO MEDIUM DINNER Too much food can make it harder to fall asleep. A blend of minimally processed proteins, carbs, and fats can help keep you satisfied until morning.
BE CAREFUL OF ALCOHOL AND CAFFEINE Consuming caffeine after 2pm and/or having more than 1-2 drinks in the evening can interfere with deep sleep.
EXERCISE Regular exercise helps normalise your body’s 24-hour clock, regulate your fight-or-flight system, and optimise your hormone levels. However, be careful with very intense exercise later in the evening. It may make it harder to fall asleep. Pilates is ideal!
LIMIT FLUIDS Drinking too much liquid shortly before bed can result in frequent waking to go to the toilet.
CLEAR YOUR MIND Whatever thoughts are in your head, get them out and onto paper. This preps you for genuine relaxation. Try this meditation.
BE AWAKENED BY LIGHT This naturally raises cortisol, which is a good thing in the morning. The slow rise helps you feel alert and relaxed.
GET MOVING RIGHT AWAY Movement seems to speed the waking process, whereas hitting snooze increases sleep inertia. When it’s time to wake, sit up and put your feet on the floor.
GO TO BED! Sticking to a reasonable bedtime teaches your body when to release calming hormones to help you fall asleep. Tip: Don’t wait until midnight. Every hour of sleep before 12am is worth two hours after.
SLEEP AT LEAST SEVEN HOURS Most people need 7-9 hours of sleep per night. If you’re getting far less now, that’s okay. Just work your way up slowly.
TURN OFF ELECTRONICS Remove your eyes from all devices at least 30 minutes before bed. Artificial light interferes with our production of melatonin, which ensures deep sleep and may help regulate metabolism.
DE-STRESS Reading, meditation, and gentle movement like Pilates can release tension and activate calm-down chemicals. I like to listen to the app ‘Headspace’ to de-stress.
TAKE A BATH OR SHOWER Warm water can help us relax and de-stress. Throw in some magnesium i.e. epsom salts, proven to help with sleep.
CREATE A RELAXING SLEEP AREA Your bedroom should be quiet, peaceful, relatively organised, and free of anxiety-inducing clutter.
SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE Most people sleep better when it’s cool (around 19 C); others sleep better at a neutral temperature. Find what works best for you.
MAKE THE ROOM AS DARK AS POSSIBLE To maximise melatonin production, cover your windows and turn your phone face-down or better still, switch your phone off! Use a motion-sensitive or dim night light to illuminate mid-sleep bathroom trips.
TAKE A NATURAL SUPPLEMENT If you aren’t getting enough sleep, maybe you should look at your magnesium levels and check if you’re getting enough through your foods. If you’re not or if you’re unsure, take a good quality magnesium citrate supplement and avoid things that deplete magnesium. Check out my online shop if you would like to try the same supplement that I take every day. To read more about the benefits of magnesium visit my blog on the secret to a good nights sleep.
Back to blog ›DE-STRESS Reading, meditation, and gentle movement like Pilates can release tension and activate calm-down chemicals. I also take a magnesium supplement to help me drift off and get a better quality sleep.