Sleep is one of the most important things for our physical and mental health. Lack of it can cause anxiety and depression, premature ageing and even dementia. It seems so simple to remedy, but sadly it’s something that many of us are struggling to get right. Here are five of our favourite tried and tested tips to get a good night’s kip.
- Magnesium powder
Magnesium plays a crucial role in sleep health, as well as reducing stress and improving moods. Deficiency can cause insomnia as well as a whole host of our health problems including heart disease and high blood pressure.
Terranova’s Smooth Mag Complex Powder is one of the more effective things we’ve tried to help with sleep. It’s got a blend of ingredients designed to help you nod off, including magnesium, rice bran, arena sativa and montmorency cherry. So if you’re struggling with insomnia, we would really recommend this product. Take 1 scoop an hour before bed for a restful sleep.
- No screens
Scrolling through our phones before bed is probably one of the worst ways to prepare for sleep. The light from our phones and devices stops our brain from releasing melatonin, the hormone that tells us it’s time to go to sleep. So being on your phone tricks your body into thinking that it’s still daytime, hence why you’ll often find yourself wide awake after that late night texting session.
Buy an alarm clock and turn your bedroom into a phone-free zone. Make a point of turning your phone off and putting it in another room to charge – having it by your bed is only going to encourage you to check it, and the light can disturb your sleep if it goes off in the night.
- Night time tea
Herbal teas can help unwind and prepare for sleep. Sometimes just the act of having a cup of tea can be relaxing, so try a build this into your night time routine. One we love is Dragonfly’s Night Sky Calm Tea, which contains camomile, valerian and sage to relax and soothe you before bed. Celestial Sleepytime, Hampstead Tea’s Care for you Camomile are also great for relaxing.
Whichever one you choose, just make sure it’s caffeine free!
- Pre-bed routine
How you get ready for sleep is going to have an impact on your sleep quality. If you’re jumping into bed at midnight (which incidentally is meant to be mid night, i.e. the middle of the night) after rushing around at a million miles an hour, you are never going to be able to get to sleep. You need time to wind down, so your body knows it’s time sleep. Take some time to do this, whether by having a bath, reading in bed, listening to an audiobook – you’ll find it easier to doze off if you invest the time before bed.
Regular exercise is also great for improving the quality and duration of your sleep. Physical activity, done on a regular basis, reduces stress and anxiety, and can help stimulate longer periods of deep sleep. You don’t have to run a marathon – 30 minutes a few times a week can make a big difference.