Try not to drink water 2 hours before bedtime- Aim to limit water intake 2-3 hour before bedtime this will reduce the likelihood of getting up in the night to go to the bathroom
No electronics in the bedroom- Using electronics confuses the brain and release of the melatonin hormone becomes limited as a result which restricts your body to allow itself to become ready to be in a ‘sleep state’. Have a simple alarm clock in the bedroom instead of relying on your phone for an alarm.
No office or studying in the bed- Your bed should be for sleep and sex only! Your bedroom should be your place of respite, reflection, and relaxation, it should not be confused with a working environment. As humans, we have an innate ability to practice in areas that are familiar to us so the more association with relaxation, sleep, and respite and less of a working environment the better!
Try to take Magnesium before bed- Magnesium is an essential mineral which allows for your nervous system to calm down and therefore relax your body – this induces a relaxed state (parasympathetic system) to prepare your body for bed and optimizes rest and digest. CALM Magnesium brand is an excellent supplement to support healthy sleep.
Limit exposure of electronics at least 30-60 minutes before bedtime- Avoid use of mobile phones, television, and computers before bed.
Avoid alcohol, nicotine and THC before bed time- Alcohol is a depressant; nicotine is a stimulant as well as a depressant so the deregulation of mood and fluctuations with the heart rate as well as your overall body when it is preparing to sleep becomes disrupted when drinking alcohol or having nicotine.
Make sure the bedroom is quiet, dark, and relaxing and a comfortable temperature for bedtime- The temperature of your room should be between 65-68 degrees for optimal internal body temperature regulation. Anything colder or hotter disrupts the circadian rhythm significantly. In a process called vasodilation, the circadian clock sends a signal to increase blood flow to the extremities. Therefore, some people may experience warm hands and feet – which can be mistaken for overall body temperature – at night. People who have chronically cold feet may be at higher risk for sleep-onset insomnia, possibly due to a disruption of this process. Excessively warm temperatures can disrupt your REM sleep (aka your dreaming part of your sleep) which is the end of the sleep cycle and leave you feeling more fatigued.
Keep a sleep diary- Establish a sleep diary to establish your routine and distractions.
Don’t eat a large meal right before bed- Eating large meals so close to bedtime exacerbates heartburn making sleep disruption an issue. You can eat a light snack if you need to!
Avoid caffeine in the late afternoon or evening- Caffeine is a stimulant, so it is very difficult to regulate your body and mind to prepare for bedtime if you have had a few espressos before bed even as early as late afternoon. The caffeine takes several hours to become removed from your system depending on the type of drink that you have had.
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