7 tips for a better night's sleep
It’s not enough to sleep for 7-8 hours, it must be restorative quality sleep. You should wake refreshed and ready to have an amazing day. Here are 7 tips that may help you do so.
Seek help for medical concerns
If your sleep unrest is bothering you check in with your doctor to ensure there isn’t a medical reason at the root of the issue (e.g. insomnia, sleep apnoea).
Be smart with your nutrition.
Use it as tool for sleep. There is no point going through the day feasting on sugary foods with limited protein, missing healthy fats and not eating enough to nourish and sate you and then expecting to sleep. Eat well for you and you’ll discover other benefits way beyond sleep.
Exercise is vitally important for everyone but so much more in midlife especially cardio, strength and resistance. Join a gym, walk, learn to run again, learn to lift weights. It’s great to be active, strong and healthy. But do it early in the day. Find your best time to exercise that doesn’t impact your sleep. Instead at night if you want movement aim to do a relaxing yoga session. Wild Soul has many options, I love the monthly yoga and meditation sessions, I always fall asleep, definitely worth a try.
An app such as Calm to help you sleep better. It has stories, meditations, breathing exercises.
Breathe into sleep.
You can always just breath, simply take long deep breaths at your pace while ensuring that the out breath is longer than the in breath. This signals to your brain that you want to relax.
Notebook & Pen
If your mind races at night leave a pen and notebook on your bedside locker and write down any worries or thoughts that are preventing you falling or staying asleep.
Get tested for nutrient deficiencies, it’ll help you target your supplementation. Good options for sleep are L-theanine, L-theanine & lemon balm, magnesium. Best to get expert advice on these. Magnesium salt flakes are useful for relaxation and can be used in a bath or just a simple foot soak. There are magnesium sprays too. Lots of options just be sure you get expert advice before buying.
Hop on a free 30 minute midlife transformation kickstart call if you want to chat more on this. DM me for more information or to ask a quick question.
Photo by Matthew Henry on Unsplash