5 Experts Share Their Tips For A Good Night’s Sleep
So you’re following all the standard recommendations for a good night’s sleep but still can’t get to sleep?
You already know that to encourage a good night’s sleep you should:
- Exercise daily
- Steer clear of coffee after lunch
- Avoid alcohol
- Enjoy a light (rather than heavy) and healthy meal for dinner
- Turn off all technology and have screen-free time for 1 to 2 hours before bed
- Stick to a regular sleep schedule to create routine for your body clock, and
- Create a completely dark and quite bedroom that’s at room temperature
And you’re probably already drinking herbal teas and so on, but that’s often where the sleep tips stop.
Here are 5 quality sleep tips from those in the know on how to get a good night’s sleep:
1. Invest in a high quality mattress and pillow that support your body
Matthew White from Ergoflex Australia says, “Your choice and quality of mattress is so important to a sound night sleep, yet it’s often overlooked. You spend around one-third of your life in your bed, so I always recommend investing in a mattress and pillows that will help you sleep comfortably and undisturbed through the night. When trying to decide on the best type of mattress, those made out of a proven material like memory foam are often the best way to go. Why memory foam? Memory foam mattresses are temperature sensitive and pressure-relieving. They’re known to help alleviate and prevent back and neck pain by moulding to the contours of your body. This provides optimum support that’s personalised to you and can result in a more comfortable and restful sleep”. Explore whether a memory foam mattresses and pillow is right for you.
2. Boost your magnesium levels
Naturopath Sharee James says, “Magnesium deficiency is a common cause of tension and difficulty falling asleep. Symptoms of magnesium deficiency include irritability, noise sensitivity, muscle cramps, restless legs, tremors and eyelid twitching. Some good sources of magnesium include dark leafy greens, nuts and seeds, fish, beans, avocado, bananas and dark chocolate. If you’re supplementing, magnesium is best taken in liquid or powder form for maximum absorption, but it’s a good idea to speak with your preferred health professional to find out more such as recommended daily intake, where you’re levels are at, and things to avoid that can interfere with your magnesium levels”. Try this simple broccoli salad or head to the ‘Nourish’ section of the site for recipes with foods rich in magnesium.
3. Strike a restorative yoga pose, such as Child’s Pose
Yoga Teacher Bronni Page says, “Child’s Pose is a great one to soothe the lower back and tune in to yourself. Kneel on the mat (either with your knees together or wide apart) and with your feet close together, bend the upper half of body forward, stretching your upper body over your thighs until the head meets the floor (use a cushion or yoga block to rest your forehead on if needed). Place your arms by the side of your body. This pose helps to calm the brain and slow busy thoughts. Stay 3 minutes or more, breathing easily”. You may even like to try a restorative bedtime yoga sequence that includes Child’s Pose.
4. Include aromatherapy in your night-time routine
Kinesiologist and essential oils expert Carolyn King says, “Rubbing an essential oil on the base of your foot, on what is called the ‘kidney 1 point’ is a great way to relax before bed. Try a blend of Lavender, Tangerine, Ylang Ylang, Patchouli and Chamomile. Place a drop on your fingers and then rub in the middle of your foot. Notice how much tension you hold in your feet and relax them as you also inhale the blend”. Listen to this podcast for more information on how essential oils can assist your wellbeing.
5. Massage, hold or stroke the acupressure point ‘Yin Tang’ 印堂 located between the eyebrows (midway between the medial ends of the eyebrows)
Doctor of Chinese Medicine & Acupuncturist Carla Brion says, “This acupuncture or acupressure point calms the mind and settles the spirit from anxiety and stress. It helps to slow down the mental chatter and the emotions. Yin Tang connects to the pineal gland which produces melatonin, a hormone that modulates sleep and circadian rhythms. It also sits over the ‘Third Eye Chakra’ that governs intuition and mediation, and the ability to see clear thought and vision”. Once you’ve got the hang of it, try stroking this acupressure point before or during a meditation.
So, what are your go-to remedies if you can’t get to sleep at night? Share your experiences, tips and ask your questions in the comment section below!
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Brought to you by CASA DE KARMA x Ergoflex Australia