Sleep is something that we don’t place enough importance on. If you’re not sleeping properly, chances are you’re not functioning properly. Studies suggest if you’re getting less than 8 hours sleep, then your immune system is suffering by around 50% – that’s not a small number. Learning to improve the quality of your sleep will have positive benefits to all areas of your life. Here are out top tips on how to improve your sleep.
1) Listen to White Noise
You can choose to listen to white noise, pink noise or even grey noise – whichever type of noise you prefer. Many people struggle to fall to sleep when it’s dead silent, but then also find music too distracting. White noise is calming all while blocking out noise from other rooms of the house or outside. Think of white noise as an adult’s lullaby. As a side note, if you have children or babies that are struggling to sleep, try putting them to sleep with white noise. It works wonders.
2) Eat More Magnesium
Supplements are the easiest way to get a little extra magnesium into your life. Magnesium helps your mind and muscles calm down, facilitating sleep. It also helps you remain asleep once you are asleep. You can easily find magnesium supplements in most health food stores, supermarkets or pharmacies. Read the specific dosage on the bottle to find what is suggested for your age requirements.
3) Drink Milk Before Bed
Milk contains a chemical called Tryptophan which helps facilitate sleep. Downing a glass of milk before bed is a great way to get the Tryptophan flowing and the REM sleep happening.
4) Stop Using Electronics in Bed
Using your laptop, smart phone or watching TV in bed is a recipe for disaster. It basically tells your brain that bed is a place of activity and high stimulation, so when you turn everything off your brain isn’t ready to turn itself off. Focus on making your bedroom a sanctuary that is pretty boring, thus facilitating sleep.
5) Create a Bed Time Ritual
Create a bed time ritual that gets you in the mood for sleep. Whether it involves reading a book, drinking a glass of tea or even some meditation, creating a routine is a great way to tell your body to unwind, relax and get ready for sleep. Some people find that a hot shower makes them feel warm and comfortable enough to drift to sleep. In the middle of summer, it might be the opposite. Find whatever works for you and try to be as regular with it as possible.