Sleep is so important for our overall health. It is a time when the body repairs damage, replenishes hormones, fights off illness and recharges the batteries for another busy day.
These days however many people report difficulty falling asleep. Whether its excessive stress, too much screen time or simply choosing to stay up late even when we are tired there are many reasons people struggle to get good, restorative sleep.
Here are 5 ways to supercharge your slumber and wake up feeling more refreshed and ready to tackle another day.
1) Get a full 8 hours of sleep: this one is pretty self explanatory! If your feeling tired when you wake up start by making sure your getting enough sleep. For example, if you need to wake up to get ready for work at 6am, then staying up until 1am most nights just isn’t leaving enough time for sleep. Fixing this can make huge improvements quickly and easily.
2) Take a magnesium supplement: Most people are deficient in this important mineral. Magnesium helps reduce muscle tension and promotes deeper, more regenerative sleep.
3) Cut back on caffeine: Caffeine is incredibly disruptive to sleep. Even hours after the initial effects have worn off your body is still metabolizing caffeine and it can prevent you from going into the deepest, most healing parts of sleep for up to 12 hours after your last cup of coffee. Keep the dose small and right after you wake up to make sure caffeine isn’t causing you less than optimal sleep.
4) Go to bed on an empty stomach: Having your last solid food at least 3 hours prior to bed time is a great idea because while you sleep your body shunts blood to your brain to help clear our debris and heal neurons. If you still have food in your stomach however your body will finish digestion before it does this so going to bed with a stomach full of food makes for less than optimal sleep.
5) Don’t go to bed with alcohol in your system: Much like digestion, your body will finish detoxifying alcohol before it shifts gears into sleep mode. Also alcohol is a depressant and once your body finishes getting the alcohol out of your system the body will have difficult time getting into the deep levels of sleep which basically means you wake up feeling like you barely slept at all.
Bonus Tip: Get adjusted regularly: If you have any back and neck pain or tightness it can make falling and staying asleep more difficult. Also, when the spine is well adjusted the nervous system will function better making falling asleep and healing will both function better than if the spine is misaligned.