1. Weighted blankets
Designed to mimic a technique known as deep pressure stimulation that uses hands-on pressure to relax the nervous system, weighted blankets have been shown to help improve insomnia in individuals with Attention Deficit disorder, anxiety and chronic pain. Depending on your personal preference, you can get weighted blankets anywhere between 5 to 30 pounds.
2. Magnesium
To facilitate better sleep,magnesium supplements are best taken right before bed. This is because magnesium acts as fuel for your body’s GABA receptors that help regulate your body’s sleep system. Magnesium is typically found in powdered form to mix easily with water. My preference for women is magnesium glycinate which can also help with aches and pains of perimenopause and menopause.
3. Chili pads
Your body’s core temperature should naturally drop while you are sleeping, but that doesn’t always happen depending on certain environmental factors and certain health problems. Brands like chili sleep have designed specialized sleeping pads and blankets that help regulate your temperature while you sleep so you can get the deep, restorative sleep you deserve every night.
4. Warm showers
I personally find this really helpful about 30 minutes before bed. Taking a warm shower or bath is another way to lower your body’s core temperature for optimal sleep. Instead of heating your body up, the warm water stimulates blood flow to your feet and hands which causes your body heat to escape quicker, thus cooling you down.
5. Superfoods
Late night eating has always been a taboo. But if you pick the right snacks, they might actually help you fall asleep. Certain foods like
walnuts and sweet cherries naturally contain melatonin - your body’s “sleepy time” hormone - that helps your body relax and wind down. These foods are also a better alternative to melatonin supplements as these can mess with your body’s natural melatonin production and further perpetuate a poor sleep-wake cycle.
6. Block blue light
Melatonin regulates your body’s sleep-wake cycle by dropping in the morning to help you wake up and gradually increasing throughout the day so you are ready to hit the pillow at night. However, exposure to blue light from your phone or computer can actually inhibit melatonin production.
Limiting screen time in the evening is the best way to encourage healthy melatonin levels; but if you can’t unplug completely, wearing amber colored glasses can help mitigate your blue light exposure.
7. Meditation
Racing thoughts are not exactly the best foundation for a great night’s sleep. Anywhere between 5 to 30 minutes of meditation can be enough to quiet your mind enough to help you fall asleep faster. Meditation looks different for everyone, but apps like Headspace and Calm have specific nighttime meditations that you can use regardless if you are new to meditation or have been practicing for years. I also like to complete the day in the shower by imagining all the stress washing down the drain with the water! Gratitude and compassion for all that went well and forgiveness for all that did not!
8. CBD oil
CPD is a superstar when it comes to reducing anxiety. Not for everybody, some people who are very sensitive can have the opposite effect. While further research needs to be done to learn more about how CBD can
influence sleep, studies have shown that CBD’s ability to lower anxiety helps individuals with insomnia improve their overall sleep quality.
9. Black out curtains
Sunshine alerts your body that it is time to wake up. If you are exposed to sunlight too early, it can interfere with your production of melatonin and cause you to wake up before you’ve slept enough. Blackout curtains and blinds shut out excess light pollution and can be especially helpful if you work irregular hours or night shifts. They can also help regulate room temperature by keeping your room cool or locking in heat.
10. Music
By lowering anxiety and blood pressure, listening to music before bed has been shown to be a simple and affordable way to improve sleep. In fact, one study found that students who listened to music every night
improved their sleep after just three weeks. Solfeggio frequency for relaxation or Chopra Apt meditations for sleep are what I would recommend.
Rehabbing your sleep is one of the most important things you can do for your health. Not only will you feel better rested and enjoy your day-to-day more, cultivating a bedtime routine will lay the foundation for a healthy
lifestyle for years to come.
Sleep well and get in touch for further health consultation.
Comments