09 . 2020
Getting a good night’s sleep is crucial to your overall wellbeing. If we don’t get adequate sleep, our cortisol levels can rise making us feel stressed and craving sugary and fatty foods.
Yet if you get a good night sleep, research shows that you can reduce your risk of chronic illness, boost your wellbeing and keep your cortisol levels in check.
If you’re having trouble getting some decent shut-eye it’s worth you establishing a routine to help aid a better night’s sleep.
First off, during the day it’s preferable to get a good dose of natural sunlight to help keep your circadian rhythm healthy.
A study showed that those suffering from insomnia improved their sleep quality by 83 per cent with daytime light exposure.
A nice brisk power walk around the block during the day is probably the best way to get some sunlight and incidental exercise.
Studies show that exercise is one of the best ways to improve sleep and stress levels while reducing symptoms of insomnia.
You should also reduce your blue light exposure before bedtime, so avoid watching TV or reading on your phone or device two hours before bed.
Research shows that blue light can affect your circadian rhythms and reduce melatonin the hormone that helps you relax and get to sleep.
You should also avoid alcohol just before bedtime as it can impact your sleep and melatonin production, studies show.
Eating late into the evening can also affect your sleep quality and melatonin production, so avoid eating a heavy meal at least four hours before bedtime and if you do feel a little peckish in between, have a chamomile tea and or a cup of magnesium rich cocoa.
Magnesium salt baths are also a good way to induce a good quality night’s sleep.
Studies show that on a chemical level, Magnesium activates the parasympathetic nervous system, which helps you feel calm and relaxed.
It also regulates your hormone melatonin allowing you to fall into a deep and refreshing sleep.
Creating a routine where you do some exercise such as walk, run, cycle or outdoor workout in the sunshine, have a relaxing magnesium bath and herbal tea or cacao before bedtime and ensure you go don’t sleep on a full stomach, avoid alcohol and blue light, will help you establish good habits and practises to ensure a deep and relaxing sleep.