3 Easy Night Time Habits For Better Sleep

If you’re struggling to get to sleep at night because you have so much on your mind, your day has been chaotic, or you just can’t seem to relax, this is for you. 

I know how hard it can be to find any extra time at night before bed so these habits are quick and super simple that you can easily incorporate for a better night’s sleep. 

• Take magnesium – every night I make a “magnesium tea”. It couldn’t be easier. I just take a scoop of magnesium powder to my mug, boil some water and slowly pour on top (it will fizz quite a bit that’s why pouring it slowly is key). I definitely notice a difference in my sleep if I skip my tea one of my tea. This has been so helpful to my sleep schedule and the warm tea also puts me into a more relaxed state before going to bed. Most people don’t get enough magnesium and it is such an important mineral for every cell of our bodies. This is a great way to make sure you’re getting enough. 
• Don’t eat within 2-3 hours of going to bed – this one can be tough for me because I’m naturally a snacker but it’s so important to getting a good night’s sleep and letting your body heal and repair itself. I find that adding more protein to my dinner plate helps curb my cravings after dinner. This allows your body to digest food fully and help your circadian rhythm so you’ll actually go to sleep easier and stay asleep throughout the night. It also helps to put your body into a fasted state overnight which is important for healing and repair. 
• Meditation or boxed breathing – if you can find just 5-10 minutes to sit in stillness and meditate, it will help your body relax, release stress from your day, and clear your racing mind. Helping you fall asleep faster and get a deeper sleep throughout the night. An added bonus is if you can practice your meditation with legs up the wall yoga pose (if you don’t know this one, it’s as easy as it sounds – simply sit as close as possible to a wall, lay on your back, and rest your legs straight up the wall). There are so many benefits to this pose. It puts you into a deep relaxation, reduces stress, relives any tension, help improve circulation, boosts lymphatic drainage, and decreases inflammation. If you aren’t able to fit in meditation with legs up with wall, then boxed breathing while you’re laying in bed is a great alternative. It calms your nervous system, reduces stress, and clears your mind. It’s a simple technique of breathing in for 4 seconds, holding for 4 seconds, and then exhaling everything out for 4 seconds. Repeat this 3 – 5 times and you’ll be primed for sleep. 

Another added bonus is keeping your room super dark and cool. Sleeping in a dark room helps your body naturally produce more melatonin so you’ll sleep better. It’s also best to help reset your circadian rhythm. By keeping your bedroom cool, it’ll help you get to sleep faster, improve your overall sleep quality, and reduce your cortisol levels. 

Try these simple yet effective sleep habits for 7 days and let me know how your sleep has improved!