Here are some of the ways that I’ve been able to get better sleep:
#1 – Exercise regularly
Studies have shown that exercising three to four times each week can improve your sleep more effectively than supplements.
It was also found that high-intensity workouts where you exert yourself more can make your sleep more efficient.
#2 – Prepare for the next day
I find that I sleep better when I know I’m ready for the next day. In the evening I take the time to look at my schedule for the next day and make sure I have everything I need.
If it’s a day when I have a workout planned, this means laying out my workout clothes and making sure that I have plenty of healthy snacks ready if I’m on-the-go.
I consider when the best times to eat will be around my workouts so I can make sure that I’ll have enough energy throughout the whole day!
#3 – Have an evening stretch routine
Whether you sit or stand all day, you can get tight muscles, aches and pains which can affect your sleep.
Before bed each evening, I like to take a few minutes to stretch to help to ease any tightness. I start with some dynamic stretches to get the blood moving through my body and then move into some static stretches to release muscle tension.
You can focus on your full body, upper body or lower body depending on where you feel you need to relax!
#4- Get an early night
It can be hard to get through the day when you haven’t slept well.
Getting an early night is so important, so plan ahead and schedule your day to allow you to get into bed early enough to get the sleep you need.
#5 – Eat magnesium-rich foods
Magnesium is one of the essential minerals that isn’t produced in the body.
Magnesium is important when you exercise for maintaining optimal nerve and muscle function, regulating fluid balance, as well as managing stress responses within the body.
Most of the time, we get enough magnesium from green leafy vegetables, dairy, legumes and even dark chocolate — but if you are having trouble sleeping through the night, ask your doctor about whether a magnesium supplement might help.
Many women suffer from restless leg syndrome during pregnancy, and a magnesium supplement may help to reduce the symptoms.
Magnesium may also help if you have cramps during your period.
#6 – Listen to calming music
When you are working to break a bad habit of poor sleep, it can help to set up cues that make that habit easier!
One way you might start to change the habit of staying up late is to use sleep music to help relax you at the time that you want to go to bed.
I regularly use some calming music to help clear my mind before bed.