7 Tips for Deeper, More Restorative Sleep
A strong sleep routine is just as important as eating the right foods and getting enough exercise. Poor sleep can be detrimental to your energy levels, mood and concentration, and yet 68% of Americans struggle to sleep at least once a week.
Here are our science-backed sleep tips when counting sheep just isn't doing the trick.
1. Set a bedtime reminder
A regular bedtime encourages consistent sleep cycles. Research has found that a strongly synchronized circadian rhythm not only helps with better sleep, but many other aspects of health, like weight control, immune function and digestion. (1)
2. Take your sleep supplements 30 minutes before bed
Ionized Magnesium + L-tryptophan are our favorite dynamic duo. Magnesium is well known for its role in muscle relaxation, but it also regulates neurotransmitters in the brain, helping you to calm down. L-tryptophan (the sleep amino acid) acts as a precursor to serotonin, a mood-enhancing neurotransmitter that is responsible for regulating our sleep-wake cycle. Check out this incredible testimonial on the power of tryptophan. These two supplements together can help support longer, more restful sleep, as well as help you fall asleep faster.
3. Turn down the thermostat
Believe it or not, temperature plays a large role in the quality of your sleep. Most doctors will recommend sleeping in temperatures anywhere from 65-70 degrees Fahrenheit.
4. Turn on your diffuser or light a candle
One study (2) showed aromatherapy to have a positive impact on increased quality of sleep and level of anxiety in ICU patients. So what are the scents we find most soothing before bed? Try lavender, chamomile or cedar wood.
5. Prep for tomorrow by hanging up your outfit + writing your next-day to-do list
These activities not only help save time the next morning, but they relieve a certain mental load, making next-day tasks less likely to keep you up tossing and turning.
6. Journal
Not only does this declutter the mind, but some studies suggest it may actually help you fall asleep faster. A 2018 study (3) found that journaling just before bed decreases distractions, overthinking and worry.
7. Give green light therapy a go
When used consistently, studies have shown that exposure to green light can help in resetting your circadian rhythm and regulating the control of our neuro hormone system. Dr. Russell Jaffe recommends sitting 4 to 6 feet from the face of a green light for 20 minutes, twice a day (ideally in the morning and again in the evening).
@a4lnutrition A strong ##sleeproutine is everything for beating ##insomnia. Here are our ##sleeptips when ##countingsheep just isn’t doing the trick 😴 ##bedtimeroutine ##cantsleepagain ##naturalsleepaid ##askadietician ##melatonin ##tryptophan ##sleepsupport ##TeamUSATryout
♬ SUN GOES DOWN - Andreas Roehrig
References:
- Jagannath, A., et al. 2017. The genetics of circadian rhythms, sleep and health. Human Molecular Genetics 26(R2):R128-R138.
- Kardag, E., et al. 2017.Effects of aromatherapy on sleep quality and anxiety of patients. Nursing in Critical Care 22(2):105-112.
- Scullin, M. K., et al. 2018. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General 147(1):139-146.
