MOBECO
How to Sleep Better Naturally
it's your time to sleep better without drugs
In today's fast-paced world, achieving better sleep without drugs is proving a challenge for many. The demands of daily life, stress, and various environmental factors can interfere with the quality of our sleep. However, with the right practices and mindful choices, you can transform your sleep patterns naturally and experience the best night's sleep of your life. In this blog, we'll explore a holistic approach to improving your sleep, covering everything from relaxation techniques and supplements to lifestyle adjustments and nutritional choices.
Preparing for Sleep with Yoga and Self-Massage
Yoga for Sleep: Incorporating gentle yoga stretches and poses before bedtime can relax the body and calm the mind. Bedtime yoga routines, such as Yin Yoga, involve slow, calming movements that are ideal for unwinding from the day's stressors. Poses like forward bends, gentle twists, and deep breathing exercises help release tension, making them perfect for yoga in bed or night time yoga practices.
Self-Massage for Deep Sleep: Using self-massage tools like foam rollers or massage balls can alleviate muscle tension and prepare your body for deep sleep. Focus on key areas like the neck and shoulders to release tension from the day, or massage larger muscle groups like the legs to promote relaxation and improve circulation, easing restlessness.
Viewing Sunlight: Your New Best Friend
Expose yourself to natural sunlight within 30-60 minutes of waking and again in the late afternoon before sunset. If you're up before sunrise, use artificial lighting briefly and then head outdoors once the sun is up.
On clear days, aim for 10 minutes in the morning and afternoon; on cloudy days, extend to 20 minutes; and on very overcast days, aim for 30-60 minutes. If you're in a place with minimal natural light, consider using an artificial daytime simulator.
Avoid wearing sunglasses if possible, but glasses or contact lenses are okay. Remember, you don't have to stare directly at the sun, and never look at any light that's painfully bright. However, simply wearing sunglasses and staying in the shade won't effectively reset your circadian clock.
Reducing Screen Time and Blue Light Exposure
Screens emit blue light that can disrupt your body's natural sleep-wake cycle by suppressing melatonin production. Minimise screen time at least an hour before bedtime and consider using blue light filters on your devices.
Blue light blocking glasses can also be worn for an additional barrier when using devices after sun down. Blue light blocking glasses have become increasingly popular and now come in a great variety of colours and styles. There are two types of blue light blocking glasses; Clear blue light blocking glasses or tinted blue light blocking glasses. Both are effective but it is best to look into which style you prefer.
Utilise Exercise for Better Sleep
Exercise can be a powerful ally in improving sleep quality. One of its key benefits is reducing cortisol, the stress hormone, which tends to interfere with our ability to unwind and fall asleep.
Morning exercise, in particular, has been found to be most effective in regulating our body's internal clock and promoting a deeper, more restful sleep at night. Any exercise is beneficial. This could be a walk, a Yoga flow, or a kick arse Reformer Pilates class. Aim for a minimum of 30 minutes per day, 5 days a week.
By incorporating physical activity into your daily routine, you not only enhance your overall health but also create optimal conditions for a peaceful and rejuvenating night's rest.
Harness the Power of Supplements for Better Sleep
Certain supplements can support your body's natural sleep cycles. Look for supplements that contain ingredients like passionflower, california poppy, ziziphus and magnesium, which help prepare the brain for a peaceful night's sleep.
Sleep Well by The Gut Co is a high quality supplement that includes these ingredients, and is a great place to start. The Gut Co also have a wonderfull range of gut repair supplements that can enhance general well-being, digestion and immunity which can decrease stress and inflation leading to a much better sleep routine overall.
Promoting Sleep with Topical Magnesium and Bath Salts
Magnesium plays a vital role in promoting relaxation and calmness. Topical magnesium solutions or indulging in a bath with magnesium- rich bath salts can help soothe muscles and contribute to better sleep quality.
Dr. Mark Hyman have dubbed it as "The most potent relaxation mineral on the market." Using topical magnesium is an efficient way of boosting magnesium levels in the body without side affects such as gastro intestinal upset. Inadequate magnesium levels can contribute to nervousness, which can disrupt sleep and even lead to conditions like restless legs syndrome. The application of magnesium oil may also enhance the duration and quality of deep, slow-wave sleep.
Try Salt Lab's Magnesium Reset Bath Salts for a relaxing bath before bed. This is a great time to put on some relaxing music and practise calm breathing.
If a bath is not your thing or maybe you just don't have one, a spray Magnesium Oil makes for easy daily topical application. This can be done morning and night.
Mindful Nutritional Choices for Better Sleep
Timing of Meals: Aim to finish eating at least three hours before bedtime. A heavy meal close to bedtime can cause discomfort and disrupt sleep. Chose lighter foods like salads, vegetables and some proteins for later meals and opt for higher energy foods earlier in the day. This gives your body time to digest and begin its rest cycle in time for sleep.
Caffeine Intake: Steer clear of caffeine in the 8-10 hours leading up to bedtime. Sleep experts recommend a longer gap of 12-14 hours. Consuming caffeine close to sleep time can disrupt your ability to fall asleep and stay asleep.
Balanced Diet: A diet rich in whole grains, lean proteins, and vegetables supports overall health and may positively impact sleep. Avoid heavy, greasy, or spicy foods close to bedtime.
Water Intake: It is best to consume the bulk of your water or fluid intake in the first 5 hours after waking. Drink slowly for the remainder of the day to avoid waking to go to the toilet. Of course if you are unable to drink most of your water early it's better to drink your fluids later than to be dehydrated.
A restful night's sleep is within your reach, and it begins with a holistic approach to your well-being. Be patient and consistent with these practices. By incorporating relaxation techniques such as yoga and self- massage, using sleep-enhancing supplements, indulging in magnesium-rich baths, and making mindful lifestyle and nutritional choices, you can create an environment conducive to deep, rejuvenating sleep. Remember, small changes can lead to significant improvements in your sleep quality, ultimately enhancing your overall health and vitality. Embrace these practices, and let the journey to your best night's sleep begin.
