I am not going to come in here and tell you you need to sleep. I think you know that. What you may not know is how to get better sleep. How to sleep like you did when you were a little kid!
One of my goals as a Health Coach is to help you operationalize and get to that level of wellness you are desiring. Today, I am going to share 5 sleep hacks for a better night’s sleep.
Yes, quantity of hours is important but so is quality, so let’s get started.
5 Tips For A Better Night’s Sleep
- Apply magnesium spray to your arms before bed.
Magnesium is a mineral that is needed for 300 different functions in our body.
It has been reported that an estimated 30% of adults are deficient in this mineral due to depleted soil conditions, treated water supply, stress, diet, medication use, etc.
Adequate magnesium has been shown to be good for regulating blood sugar, regulating blood pressure, preventing migraines, detox, energy, digestion, regulating bowel movements, muscle relaxation, calming nerves, promoting sleep and is best taken at night to encourage that relaxation.
There are many different ways to get supplemental magnesium including epsom salt baths, pill or spray. Spray is my favorite and I feel the best absorbed.
This is the one I use.
- Put on your blue blocking glasses 1-2 hours before bed (or as the sun is going down)
In a perfect world, you are powering down all electronic devices but even if you are reading a book you are likely using artificial light to see the book.
It has been shown that artificial blue light emitted from technology devices and lights is actually suppressing the release of melatonin, which is the hormone that helps us get sleepy and helps us STAY asleep.
If you are like me, you may not want to power down the devices, so at least put on some glasses like these to block the blue light.
- Drop the temperature to at least 65-68 degrees.
Research shows you sleep better when your body temperature is lower. I personally love sleeping with fans – two in fact, but my parents on the other hand don’t. Give it a try and see if you sleep better.
In addition to dropping your thermostat, utilize ceiling fans or floor fans for circulation and bonus of white nose. If you don’t want to use a fan, I have heard great things about cooling blankets or chili pads.
- Remove all light from your room.
It sounds crazy but even light from your alarm clock or electronics can disrupt your sleep, based on the same philosophy as #2 above. Our family all uses this clock that goes black and then is stimulated by touch or noise. Or you can simply throw a towel over anything that is emitting light.
And if you get up to go to the bathroom, keep your lights off if you can and don’t be tempted to look out the window.
- Utilize essential oils.
You can apply oils directly to your feet, add in a diffuser or consider making a simple spray that you can put on your pillow before bed.
Oils that have calming properties great for sleep are Lavender, Vetiver, Bergamont, Roman Chamomile and doTERRA’s blend Serenity.
Check out essential oils here.
- Bonus: Keep your cellphone, tablets, etc. out of your room.
Not only will this help you go to bed because you won’t be tempted to use it, you also won’t get accidentally woken up by it, you won’t be affected by any artificial light coming from it and your brain will be happy…more on EMF’s another day :)!
But wait, I need an alarm! We plug ours in the bathroom, on the other side of a wall and still use it for an alarm. Getting up to turn off the alarm also helps you get going for the day!
All of these things are important for not only you, but also your kiddos – don’t forget them!
What are your favorite sleep hacks?
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