3 Sleep Tips You Haven't Tried Yet

If you're not sleeping- get out of bed. Your bed is for sleep, sex, and relaxing activities like reading or meditating. It's not for business planning, long phone calls, or tossing and turning while you're wide awake.

At a TED talk in 2019, neuroscientist Mathew Walker said, "You wouldn’t sit at the dinner table waiting to get hungry, so why lay in bed waiting to get tired?"

What this really comes down to is environmental cues for which your brain makes associations. You don't want your brain to associate the bedroom with day-time activities, and you also don't want it to associate the bedroom with anxiety and sleeplessness. Here’s what to do if you’re lying awake for more than 20-30 mins:

• Get out of bed completely

• Do nothing, or do something dull no lighting

• Do nothing, or do something dull

• Avoid blue light emitted by your TV and phone

• If you a have a spare bedroom, sleep or relax in there

After you have done these things and you feel sleepy, you can go back to your bed.

Melatonin supplements can be found in every drug store and all over social media. Melatonin can be a great sleep aid for people with jet lag or shift work disorder, depending on the timing and dosage. However, some people don't feel it works for them, some worry about interactions with hormonal birth control, and others report side effects like grogginess and strange dreams.

So I say- ditch the melatonin and try magnesium! Magnesium is one of the most underrated supplements for sleep, mood and overall wellbeing. Low levels of magnesium have been associated with poor quality of sleep, anxiety, and depression.  Magnesium is critical for hundreds of processes in your body, including muscle and nerve function. This might explain the benefits of magnesium supplements for people who experienceRestless Leg Syndrome.

Magnesium can be added to your diet by increasing these foods:

• Spinach, Swiss chard and other dark leafy greens

• Whole and unrefined grains

• Cashews, almonds and other nuts

• Black beans, lentils and other beans and legumes

You can also supplement your healthy diet with capsules. Our favorite is “Mind Your Mind” by Hush & Hush, which also includes L-theanine and chamomile extract for relaxation. If you want to give this one a try, use code SLEEPBETTER for a discount during checkout!

Progressive muscle relaxation (PMR) was developed in 1915 and has been working ever since! It can be incredibly helpful for those suffering from anxiety, sleeplessness and insomnia. The practice of PMR allows you relax your body and mind over the course of 10-15 minutes by focusing on one muscle group at a time to. To get started with PMR, try this:

• For a few seconds, lift your eyebrows

• Grimace or smile big and tense your jaw

• Slowly and intentionally relax those facial muscles over the next 20 seconds

• Repeat the process of tensing and releasing down the rest of your body, one muscle group at a time

• If you prefer, you can start from your toes and work your way through your feet and calves, to your thighs, and upward.

For more details, we recommendthis article by Every Day Health.

Check out our Instagram pagefor helpful tips to improve your sleep and energy. If you’re experiencing excessive daytime sleepiness or fatigue that doesn’t seem to improve, please speak to a professional. A certified sleep coach can help with a customized plan for you.

Over-the-counter devices and supplements can be helpful, but are no substitution for personalized, prescribed treatment. Medical conditions and sleep disorders can only be diagnosed and treated by a physician.Contact usfor additional information as needed.