3 Steps to Sleeping Better

Written by Courtney Keeshan – Yoga Instructor for Front Door Fitness

A good night’s sleep is one of the most important factors in your overall health and well-being, yet most adults don’t get enough in one night’s rest. There isn’t just one cause for our chronic lack of sleep, but things like stress, poor diet, and even increased technology use can be factors. Follow these 3 simple tips to get your best night’s sleep.

Resist sleeping in late.

After a night of tossing and turning, it can be tempting to stay in bed a little (or a lot) later than normal. While getting enough rest is important, so is keeping a sleep routine to ensure your sleep for the next day isn’t thrown off. Hitting the snooze button really isn’t doing us any favors. You’re better off getting up and out! While it may seem counterintuitive to get up when you’re still sleepy, experts recommend getting out of bed once that alarm first rings.

If you’re feeling restless, get up and walk around a little bit. Leave your bedroom, and go read a book or listen to music. Be careful not to turn on any harsh lights, and stay away from digital screens, like the TV or your phone. Sitting down at work all day without taking stretch breaks is not a good idea, especially when you’re struggling to stay alert. Consider taking a moderate paced walk outdoors for 20 minutes, or even a slow and mindful walk, so that it’s both movement and meditation. The combination of the fresh air, natural sunlight, and a bit of exercise should give you a boost to get through a morning slump.

Take your supplements.

Magnesium helps your sleep by regulating neurotransmitters that promote
relaxation. A low level of magnesium is also connected with decreased production of melatonin, one of the most important hormones for sleep. Magnesium also benefits bone health, cardiovascular health, and reduces migraines and anxiety. Take before bedtime to better your sleep quality throughout the night and wake up feeling rested.

Enjoy a quick nap!

One of the better ways to boost your energy during a long day is to take a 20-minute power nap. This option is better than getting an extra coffee or some sugar because it actually adds to your “sleep bank.” However, longer than 20 minutes can risk the disruption of your sleep at night by resting too much during the day. A short, yet effective, nap can do just the trick to give you a mid-day boost.

Despite our best efforts, we all have nights that we stay up too late, just can’t fall asleep, or wake up and can’t get back to bed. While we may be inclined to pick up an espresso or sugary snack, there are other things to make sure one bad night doesn’t wreak havoc on your rest (and your day) going forward. Without quality sleep, every system in our body will go into overdrive and eventually lose its ability to function at its best. Begin to incorporate a schedule, magnesium, and a power nap into your week.