Getting enough quality sleep at the right time is essential for our mental & physical health.
When we sleep, our blood pressure drops, our heart can take a break.
Sleep also causes the body to release hormones that can slow breathing & relax other muscles in the body.
Melatonin begins triggering the body to rest around 9 p.m. and starts slowing down (which cues the body to wake up) around 7:30 a.m. ⏰
Try to orient your sleep schedule around these times with extra time for winding down before bed.
If your routine is very different from these times, adjust it slowly in 15-minute increments every few days.
Get outside in the morning☀️
Exposure to light in the morning triggers your brain to produce less melatonin.
If you have time, get outside and go for a walk or sip your coffee on the porch. ?
Paying attention to sleep hygiene is one of the simplest ways to set yourself up for better sleep.
❤️ Try to sleep at the same time every day and follow the circadian rhythm.
❤️ Keep your bedroom comfortable & free of disruptions ( dark curtains helps too)
❤️ Follow a relaxing pre-bed routine, drink lavender tea/hot plant-based milk ( cashew milk is rich in magnesium, can put you in a deep sleep)
❤️ Staying active during the day/ work out /yoga and an evening walk after dinner all helps get a night of sound sleep at night.
❤️ Meditate or focus on the breath for 10 minutes before sleeping can lead to a deep sleep stage.
NEED HELP ?
If you are a light sleeper/ insomniac, then these natural herbs and supplements can be helpful.
✳️ Natural magnesium mineral/magnesium citrate 250mg can contribute to sound sleep by reducing tiredness & fatigue; it relaxes the nervous system. You can consume it daily, 30 minutes before going to bed.
✳️ You can soak yourself in a tub of magnesium bath for relaxing sleep.
Add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin.
✳️ Apply Lavender oil on the pressure points or spray around your pillow.
⚠️ Melatonin
Take 1 to 5 mg, 30 minutes before going to sleep.
*Please must consult your doctor.