In the hustle and bustle of our lives, sleep is a tough thing to get — how to have enough of it, how to fall into it, how to stay asleep restfully and without waking. It’s a tricky business.
However, getting enough good sleep daily seems to unlock an abundance of health benefits and worth fighting for.
How do we consistently help ourselves clock in the requisite number of rest every single night? Here are a few tips on how to catch those zzzs:
Sleep at the same time every night. A consistent bedtime is actually a powerful behavioral sleep aid that takes some discipline to implement.
Give yourself about an hour to wind down before lying in bed — drink some calming tea, read a book, take a bath or whatever works as a solid routine to signal to your body it’s time to sleep.
Have a consistent wake-up time every morning. This is as essential a habit as maintaining the same bedtime. With these routines two working together, you help set your biological clock daily.
Magnesium supplements help you to relax. Magnesium is essential for the function of GABA (gamma-aminobutyric acid) receptors, which are mapped across the brain and nervous system.
GABA is a calming neurotransmitter that the brain needs in order to switch off. Without it functioning properly, we remain tense and sleepless.
Take about 400-500mg before bed for an easier transition into sleep.
Install black out curtains. The darker your bedroom, the better it is to help maintain crucial levels of melatonin. If you are traveling, don a comfortable eye mask.
Don’t oversleep. When you lie in bed for too long, sleep inertia kicks in and makes you groggy and drowsy. It’s a common habit to sleep for more hours on the weekend but it actually makes you feel more lethargic. For a consistent uptick in energy, it’s best to sleep the same number of hours every day.