Getting a good night's sleep is essential for maintaining a healthy body and mind. We all know that, right? But honestly, getting enough quality sleep can be much easier said than done.
Lack of sleep can lead to various negative health outcomes, such as decreased immune function, mood disturbances, and impaired cognitive performance. None of that sounds much fun.
Actually, a 2020 study published in the journal Sleep Health found that 31.6% of adults in Australia reported experiencing at least one symptom of insomnia, such as difficulty falling asleep, staying asleep, or waking up too early. Our guess is that number has increased since then too!
But wait! We're here to help.
Fortunately, there are many ways to improve the quality and quantity of your sleep, and we want to help you get there! Here are some positive tips that can help you sleep better and wake up feeling refreshed:
One. Create a relaxing bedtime routine. Bedtime routines aren't just for kids!
Creating a relaxing bedtime routine can help signal your body that it's time to wind down and prepare for sleep. This can include activities such as taking a warm bath, reading a book, or practising meditation or deep breathing exercises. Avoid stimulating activities such as using electronic devices or engaging in high-intensity exercise before bed.
Two. Create a comfortable sleep environment: Your sleep environment can have a significant impact on the quality of your sleep. Make sure your bedroom is dark, quiet, and at a comfortable temperature. Invest in comfortable bedding and pillows to create a cozy and inviting atmosphere.
Three. Practice good sleep habits: Developing healthy sleep habits is essential for getting a good night's rest. Avoid caffeine and alcohol in the evening, as they can disrupt your sleep cycle. Try not to eat large meals close to bedtime, as this can interfere with digestion and make it harder to fall asleep. Finally, limit your exposure to blue light from electronic devices in the hours leading up to bedtime. Blue light can interfere with the production of the sleep hormone melatonin, making it harder to fall asleep.
Four. Set up a sleep schedule that works for you: Our bodies thrive on routine, and establishing a regular sleep schedule is no exception. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and makes it easier to fall asleep and wake up feeling rested.
Five. Consider using magnesium oil: (You didn't think we'd forgotten, did you?)
Magnesium is a mineral that plays a crucial role in many bodily functions, including sleep regulation, it helps regulate the hormone melatonin which guides our sleep-wake cycles.
Applying magnesium oil to your skin can help supplement your magnesium levels and promote relaxation, making it easier to fall asleep and stay asleep throughout the night.
Salt Lab's magnesium oil is an easy and effective way to incorporate magnesium into your sleep routine. Apply to the bottom of your feet and on your stomach 10-30 minutes before bedtime. Magnesium is an amazing mineral for quietening your nervous system and slowing down your racing thoughts.
Psst: Here’s a sneaky Hot Tip you might like to try...Mouth Taping. (Say what!!!!)
Mouth taping is a simple life hack that involves gently placing a piece of skin-friendly tape over your lips to keep them shut while sleeping to encourage breathing through your nose.
Potential health benefits include improved nasal breathing, reduced snoring, and improved sleep quality.
“Nasal breathing increases nitric oxide production in the sinuses which has been linked to reduced inflammation, improved sleep, improved memory, and an overall increase in immune system function,“ explains Mark Burhenne, DDS, a family and sleep medicine dentist in Sunnyvale, California.
* It's important to note that while there is some evidence to suggest that mouth-taping may have potential benefits, it may not be suitable for everyone
By incorporating these tips into your sleep routine, you can improve the quality and quantity of your sleep, and wake up feeling more rested and refreshed each morning. Remember, we're here to help you get the best night's sleep possible.
Give these tips a try and let us know what you think.
Sweet dreams x
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