Six tips for your best sleep yet

I’m sure I don’t have to convince you that sleep is important, but did you know that sleep is therapeutic? Proper rest is as important to our health as food, water and air. In this article we’re going to discuss six tips for better sleep, but let’s begin with what makes sleep therapeutic.

When you sleep, your body undergoes a series of changes that enable the rest that is vital to your overall health. Sleep allows the brain and body to slow down and engage in processes of recovery, promoting better physical and mental performance the next day and over the long term.

When you don’t get enough quality sleep these fundamental processes are short-circuited, affecting our thinking, concentration, energy levels and mood. A lack of sleep is also linked with many chronic health issues including heart disease, high blood pressure, diabetes, obesity and depression. 

As a result, seven to nine hours sleep for adults and even more for children and teens — is crucial. While each person will differ in the exact amount of sleep needed for replenishment (eight hours being the average), we all need to get both adequate quality and duration of sleep. Sleep heals the body, clears the mind, and restores the soul.


Now that we’ve seen how vital sleep is for overall health and well-being, let’s explore the six tips to improve your ability to rest, repair and restore.

Tip #1 Limit caffeine and alcohol

Don’t shoot the messenger, but if you are struggling to sleep, removing caffeine entirely from your diet may be the “hack” you need to allow your body to relax and settle into slumber. For others who enjoy caffeine without feeling jittery or any other side effects, simply limit caffeine to mornings or avoid anything caffeinated after 3 pm (including coffee, green and black tea, energy drinks, and chocolate) may be enough.

Many people mistakenly think that alcohol will help them to sleep.  While alcohol is a relaxant and may initially help you to fall asleep, it will generally result in lower quality and reduced duration of sleep.

Tip # 2 Avoid blue light 1 hour before bed

Tip number 2 for improving sleep is to avoid all electronic screens 1 hour before bedtime (think TV, computer, tablet and phone). Blue-wavelength light stimulates sensors in your eyes to send signals to your brain’s internal clock which inhibits the production of melatonin. Essentially the blue light from your electronic screens is making your body think it’s wake time, not sleep time. Avoiding all screens at least 1 hour before bedtime will help your body fall into a deeper sleep, faster.

If avoiding screens completely seems too difficult, you can purchase blue light blocking glasses or utilise the night-time settings on many devices that lower the amount of blue light emitted.

Tip #3 Enjoy some daily exercise, preferably outside

Daily physical activity and time spent outside (particularly in the morning), help to rebalance your circadian rhythm and promote a better night’s sleep.  However, exercise late in the evening may make falling asleep and/or staying asleep more difficult for some people.




Tip #4 Take a magnesium supplement in the evening

Magnesium deficiency is very common and has been clearly correlated with insomnia, poor sleep quality, and even depression and anxiety. Magnesium helps both your body and your brain to relax, preparing you for a good night’s rest.

Consult a functional nutritionist to determine if you could benefit from dietary or supplemental changes to support your sleep. 

Tip #5 Set your bedroom up for sleep



Quick fixes that will set your bedroom up for therapeutic sleep include diffusing lavender essential oil (or dabbing the oil lightly on your pillow), ensuring your bedroom is clean and clutter-free and opening the windows to let in some fresh air whenever possible.

Additionally, turning your cell phone on airplane mode, or removing your phone entirely from the bedroom, will protect your brain and body from EMFs that may hinder deep, therapeutic sleep.  I highly recommend turning off the WIFI before you go to bed.

Some longer-term investments include purchasing high-quality, non-toxic bedding like a mattress, pillows, sheets, blankets etc. Your comfort is an important factor in sleeping well. Avoiding the toxic off-gassing of chemicals that are commonly found in conventional bedding is also incredibly important. 

Tip #6 Time to unwind before bed

Make sure you allocate sufficient time to wind down and disengage from the stresses of the day.  You may like to read a book, have a shower or a bath, use a relaxation technique or do some journaling.  Find something that you enjoy doing and try to do it consistently.

References

Alcohol and Sleep (2020). Pacheco, D. Sleep Foundation. Link

Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study (2021). Zhang Y, Chen C, Lu, L, Knuston K, Carnethon M, Fly M, Luo J, Haas D, Shikany J and Kahe K. Link

How Magnesium Can Help You Sleep. (2021). Sleep Foundation. Link

Sleep Deprivation and Deficiency. (no date). NIH National Heart, Lung and Blood Institute. Link

Sleep Matters: The Impact of Sleep on Health and Wellbeing. (2011) Mental Health Foundation.  Retrieved from Link

 Subclinical Magnesium Deficiency: a principal driver of cardiovascular disease and a public health crisis. (2018). DiNicolantonio J.J, O’Keefe J.H, and Wilson W. Link

 The Therapeutic Power of Sleep. (2008). Psychology Today, Sussex Publishers, Link

What Happens When You Sleep: The Science of Sleep. (2020). Chahine, E. Sleep Foundation. Link