3 Things To Help You Sleep Well Tonight

How To Sleep Well

Sleep has been proven time and time again to be one of the most important things you can do to help your brain and body function. Sleep is even more vital when you’re stressed, anxious and overtired. 

So, instead of worrying about not getting enough sleep, switch your mindset and start learning new ways to sleep easily. And get to know the science behind it along the way. 

Sleep And Magnesium 

There seems to be a strong connection between a good night’s sleep and taking magnesium. WebMD says

“Magnesium is a mineral that is important for normal bone structure in the body. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.”

Sleep.org says that:

  • “Small studies have found that magnesium supplements may help elderly people fall asleep faster and can also help those with restless legs syndrome log more sleep time. 
  • Other research shows that magnesium increases the neurotransmitter GABA in the brain, which is responsible for slowing your thinking down and helping you fall asleep.”

They recommend adding magnesium-rich veggies to your diet, such as: 

  • Squash
  • Broccoli
  • Almonds.

Check with your doctor to see what levels they recommend and hopefully your sleep quality will improve.

Sleep And Light 

There are so many forms of light, too many to list. Most of which are man-made and challenging for our eyes. In fact, the only light our eyes would have been used to ‘back in the day’ would have been sunlight and firelight. And yet, we still expect our eyes to adjust so rapidly to newer forms of lighting like LEDs. 

What can you do to help your eyes?

Switch your lightbulbs. 

Swap them for red light bulbs to enable your eyes time to relax and wind down before bed. Red lights are different to blue lights in that they are gentler on the eyes and can get you ‘in the mood’ for a snooze. Unless of course you’re visiting a red light district… 

Anyway, if you’re not up for switching your bulbs, why not try blue light blocking glasses? These glasses, although goofy looking, can boost your sleep big time. 

WebMD describes how a “2017 study done by the University of Houston found that participants wearing the glasses showed about a 58% increase in their nighttime melatonin levels. “By using blue blocking glasses we can improve sleep and still continue to use our devices.” 

Switch it off, switch it up or keep it on – it’s up to you. 

Sleep And Melatonin 

Melatonin is a hormone found in the human body which plays a role in the natural sleep-wake cycle. It is arguably vital when it comes to falling asleep and improving sleep quality. 

You can take melatonin as a supplement, so let’s delve a little deeper into to why taking these supplements can be beneficial. 

SleepFoundation.org says:

“Evidence that melatonin can reset the body clock is more well established… Overall, research indicates improved sleep when melatonin is taken at the appropriate time for jet lag and shift work… Some studies show promise for the use of melatonin in shortening the time it takes to fall asleep and reducing the number of awakenings.” 

Worth a try?

If your sleeping ability is letting you down, then it may be worth trying one of these 3 potentially sleep-enhancing techniques. They won’t cost you a lot of money, however, they may change the way you sleep and function forever.

Sources cited:

https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium

https://www.sleep.org/articles/power-vitamins-promote-better-sleep-magnesium/

https://www.sleepfoundation.org/articles/melatonin-and-sleep

Maisie Bygraves

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