8 Tips to get a better nights sleep

Clocking in your 7-8 hours sleep a night is so important for your overall health. Studies show people who get a good nights sleep have better memory, concentration, mental health and overall wellbeing.

While you sleep, your body is repairing your muscles and preparing your brain for the next day’s cognitive requirements. Not getting enough sleep can have a negative affect on a persons mood and motivation.

Sleep is a major contributor to avoiding illness and disease such as obesity, diabetes and depression. Your immune system is also affected if you become sleep deprived.

Here are 8 tips to getting a better nights sleep:

1. Eat a balanced meal a few hours before bed

   Making sure you don’t go to bed hungry will ensure you are able to get to sleep easily without feeling irritable. No one wants to go to bed with a rumbling belly!

2. Digitox

   Avoid using digital devices 1 hour before bed. Using bright/blue light devices tricks the brain into thinking its not night time and throws off your circadian rhythm (the bodies internal clock that differentiates day time and night time). Pick up that book you have been wanting to read, meditate or stretch; there are so many things you could do to unwind before bed.

3. Magnesium baby

   Magnesium is an essential mineral which is required for so many processes that take place within the body such as muscle relaxation and repair, nerve function and has been shown to relieve symptoms of depression and anxiety. Most people ingest enough nutrients via the diet to satisfy the bodies needs. Sources of magnesium include spinach, legumes, nuts, seeds, and whole grains. Magnesium can also be found in fortified breakfast cereals. Many people who suffer from insomnia have a deficiency in magnesium. If you are concerned about magnesium deficiency always consult with your health professional before taking any supplementation.

4. Avoid caffeine after midday

   This includes coffee and green tea. Make the switch to herbal teas! My favourite is chamomile and lavender blend.

5. Wash your linen with essential oils

   Create the ultimate zen den by adding a few drops of essential oils to your linen load. My favourite is lavender (are you sensing a theme here?)

6. Invest in a diffuser

   This tip goes hand in hand with the zen den vibes - I only just joined this bandwagon this year and cannot believe it took me so long! Set a timer 30 minutes to an hour before you plan on going to sleep, it will leave your room smelling dreaammyyyy. At the moment i’m loving the lavender and also chamomile and bergamot.

7. Move your body
   Exercise 3-4 times a week and avoid doing work outs right before bed time.

8. Create a sleep schedule

   Maintain a good sleep routine where you go to bed around the same time each night and wake up around the same time each morning.