If your relationship with sleep is not the best, it might be time to take a long, hard look at your sleeping rituals and make positive changes to improve your sleep experience. Limiting your social media use, particularly in the evenings, is one way and Jess Sepel, author of Living The Healthy Life has some simple and effective tips for improving your sleeping rituals and getting the rest you need and deserve.
1 Reduce your caffeine intake. A cup of black, unsweetened coffee a day can beneficial and good for your vascular system and cognitive function. However, you should try to limit yourself to only one and enjoy it before 10am as it stays in the blood for hours. Enjoy one any later, and the effects of the caffeine in your system can start to impact on your body’s ability to wind down and enter a sleep rhythm later in the day.
2 Don’t watch screens late at night. While a TV screen is less harmful than a phone or laptop screen, it’s still not good to use these late at night when you should be trying to prepare for sleep. The blue lights that are emitted bu things like computers, tablets and cellphones can actually suppress melatonin which is your body’s sleep hormone. This makes it harder to fall asleep. Try to give yourself at least 30 minutes of technology-free time before bed or, better still, make your bedroom a technology-free zone.
3 Warm up and wind down with herbal tea. Enjoy a cup of herbal tea or a decaf chai before bed instead of a coffee or hot chocolate. It’s a far healthier alternative and something like chamomile can even help to send you off to sleep.
4 Add a cup or two of epsom salts to an evening bath. These help to relieve stiff and sore muscles, pain and inflammation in joints, as well as tired, achey feet. They are also beneficial in alleviating tension headaches and adding some to your bath at the end of a long day will help you to unwind and leave you with a feeling of relaxation.
5 Have a glass of magnesium at night. Magnesium powder helps to relieve insomnia and better prepare your body for sleep, as well as relax your muscles. Try about 500-800mg before bed in a glass of water.
You can read more helpful tips from Jess over on her blog.