Do you ever have trouble falling asleep or staying asleep at night? Unfortunately, having trouble sleeping deep is such a common problem and lack of a good slumber affects so many areas of our health. Sleep plays such an important role in everything from our skin health, to our mood and weight. If you don't get enough sleep each night, chances are you don't feel like your best self–no matter what you eat or how you exercise.
And only to make matters more difficult - every year we get more and more addicted to our devices and technology as a society, which means we are more stressed out and overstimulated than ever. But technology isn't the only culprit behind our sleep woes - equally important is what we are eating, how we are moving our bodies throughout the day, and if we are supporting ourselves with key nutrients and supplements.
Below are a few key tips that I've found to be helpful for cultivating a more restful, and rejuvenating sleep experience. I hope they help you as much as they have helped me!
TURN OFF PHONE/COMPUTER/TV A FEW HOURS BEFORE BED
Give your devices and the TV a "curfew" every night. At least 2 hours before bed is ideal, and longer is better. Screens give off blue light, which can prevent the body from making the important hormone melatonin. Try dimming the lights in your house to set the mood for a restful night's sleep (any type of light can prevent your body from making melatonin). If you have to be on your phone/computer for work or other reasons– be sure to wear a pair of blue light blocking glasses.
FOAM ROLLING, STRETCHING, OR YOGA BEFORE BED
Movement medicine is a wonderful way to help you relax, calm the nervous system, and prepare for sleep. One of my favorite tools for this is a foam roller since you can use it to help undo the day, relax, and work out any kinks or muscle soreness. (You can try a free foam rolling sleep sequence here or below). My Body Sphere and Aligned Domes tools are also perfect for assisting you with self-massage and releasing tension in the body. One of my favorite relaxing moves is the Restorative Scalp Massage on the Aligned Domes, which you can see a demo of here.
JOURNALING
If a racing mind is keeping you up at night, try writing down what's on your mind before bed. Sometimes just the act of writing it out can help ease your mind and help you reframe the situation into a positive light. Try writing down 5 things you are grateful for before bed and see how quickly you shift into a more positive and relaxed state, which will help you drift off to sleep faster.
Magnesium is one of the most important minerals when it comes to sleep, stress relief, anxiety and much more. And it's estimated that around 40% of the population is deficient in magnesium. Try taking a magnesium supplement before bed for best results. I like Natural Calm, but there are many forms of the mineral you can try. (Ask your doctor before taking one to see what dosage may be best for you and your needs.)
For more movement medicine sequences, join the Aligned Life Studio on a 7 day free trial today to access the following videos that will help calm, soothe, and restore your body and spirit for a good night's sleep:
Undo the Day Desk Jockey Sequence
Total Body Calming Restorative Foam Roller Workout
Releasing Negative Energy Sequence
Plus sign up for myFREE ImmUNITY Boosting Program with workouts, visualizations, recipes and other resources to help boost your immune system and reduce stress so you can sleep better during difficult times.