A vast majority of people will report some sort of problem when it comes to getting some shuteye. It can be trouble falling asleep, difficulty staying asleep, not getting restful enough sleep – the list goes on. There are, thankfully, solutions to help you stay in control of your snooze cycle!
- Change your diet
You are what you eat, after all. A surprising number of people can’t get to sleep because their diet isn’t allowing them to! Carbohydrates before bedtime are a big no-no if you want to get a full night’s rest. If your intake of sugars and carbs is particularly high, your body will have to work overtime to burn through them, which keeps your body warm and prevents you from falling asleep. Things like sugary drinks, desserts and bread should be avoided right before going off to bed.
Getting in some healthy fats into your diet can be very helpful in your quest for better sleep. Superfoods like avocado and unsweetened yoghurt are prime choices and offer the added benefit of high magnesium and potassium content. Often, deficiencies in magnesium and potassium show themselves in the form of insomnia, which brings us to our next point.
- Take your supplements
Magnesium is an extremely important mineral to keep up on when you can’t get off to sleep. Taking a magnesium supplement before bedtime can drastically improve the quality of your shuteye by naturally relaxing you and decreasing symptoms of stress. M&R’s Pure Magnesium Glycinate is an excellent choice for ensuring that your body is getting enough of the valuable mineral; this highly bio-available form of magnesium is easily used by the body and comes in an all-natural capsule that lacks any toxic or harmful excipients.
- Reduce stress
Often, it can be your lifestyle that ends up reducing time spent asleep. There are many stressors that can influence your natural circadian rhythms. Using a device such as your phone, laptop or iPad right before bed can be an instigator of insomnia. The blue light from your screen effects a gland in your brain, wrongly telling it that you need to stay awake, which screws with your cortisol levels and prevents you from falling asleep. Avoiding any devices 30 minutes before bed will allow your body to prepare for sleep – read a book or make yourself a cup of chamomile tea in the mean while!
Stress that comes from your day to day life may also be the culprit when it comes to your loss of sleep. Often, it can be helpful to write down what is stressing you out – that really big project you’re working on, any health woes you may have, worries about the future – putting it all down on paper can help make it feel less overwhelming. Once you know what is bothering you the most, you can work towards fixing the problem and seeing what you can do to make it less of an issue.
- Start working out
One of the most effective tools to ensure that you get a good night’s sleep is to exercise. When you have a very good day, your body produces endorphins which help you fall asleep at night. Exercise is a sure-fire method to ensure that your body produces plenty of endorphins so that you go straight to sleep when you hit the hay.
- Consider homeopathic solutions
Sometimes, we need a little help when it comes to destressing and getting to bed. This is where M&R’s homeopathic tonics can step in and help you out. If your stress is getting the best of you and sleep doesn’t come so easily because of it, M&R’s Stress Less Tonic can be a big help. This homeopathic tonic calms your central nervous system and relaxes your mind, using all natural homeopathic remedies. If you need a bit more direct help for getting to bed, consider using M&R’s Sleep Tight Tonic. This homeopathic tonic calms your mind, ensuring that you get a long night’s restful sleep and helps prevent waking at night.
- Make your environment conducive to sleep
Simple things like making sure your mattress is comfortable and supportive, keeping the temperature of your house at a comfortable level and using blackout curtains to keep your room dark can make a huge difference when it comes to getting a full night’s sleep. By making your bedroom a relaxing place for yourself, it’ll be far easier for you to get off to sleep when you need to.