5 Simple & Effective Ways to Improve Sleep FAST

August 13, 2024 Dr Livingood

If you’re struggling with insomnia and disrupted sleep, you’re not alone. Millions of people toss and turn through the night, leaving them exhausted and foggy during the day. But fear not — there are some simple yet effective strategies you can implement to get your sleep back on track fast. In this blog, we’ll explore five proven tips to help you overcome insomnia and wake up feeling refreshed and rejuvenated.

Tip 1: Tame Your Stress Before Bed

High cortisol (the stress hormone) levels can be a major sleep disruptor. If you’re lying awake with a mind racing from anxiety or worry, it’s going to be nearly impossible to fall into a deep, restful sleep. The solution? Find ways to calm your cortisol with effective stress support.

Some effective techniques include breathing exercises, brain dumps (writing out whatever’s on your mind), avoiding blue light from devices, and taking adaptogenic herbs like ashwagandha or rhodiola. An “adrenal cocktail” with Vitamin C, potassium, and sodium can also help replenish depleted adrenal glands and reduce fatigue.

Tip 2: Hydrate Wisely

Waking up multiple times to use the bathroom can significantly fragment your sleep cycles. But becoming dehydrated isn’t the answer either, as that can lead to issues like cramping and restless legs. The key is proper hydration timing.

Limit fluids a few hours before bedtime, but make sure to get adequate electrolytes earlier in the day. Drink electrolyte-rich beverages like coconut water in the afternoon to hydrate at the cellular level without over-filling your bladder at night.

Tip 3: Optimize Your Sleep Positioning

If you’re tossing and turning due to aches, pains or general discomfort, it could be the way you’re positioned in bed. Using contoured pillows and sleep positioning aids can realign your spine into its natural curves, easing pressure points.

Aim for a 45-degree neck angle and 35-degree lower back angle. A 3-inch roll behind your neck and 2.5-inch roll under your lower back can help achieve these angles. You may also want to hug a body pillow if you’re a side sleeper to keep your spine straight.

Tip 4: Don’t Underestimate Magnesium

Magnesium is a powerful mineral for relaxation and sleep quality. It helps activate the parasympathetic “rest and digest” mode and is involved in over 300 biochemical reactions in the body. Deficiency can lead to restless sleep, muscle cramps, and fatigue.

Taking a magnesium supplement or soaking in an Epsom salt bath before bed can help restore levels. You may also want to up your intake of magnesium-rich foods like spinach, pumpkin seeds, avocados and dark chocolate.

Tip 5: Shower Before Bed

A nighttime shower seems like a no-brainer for sleep, but you’d be surprised how effective this simple ritual can be for improving your sleep onset and reducing night wakings. The heat helps relax tense muscles and can slow the production of cortisol.

For an extra sleep-promoting boost, add some Epsom salts or magnesium flakes to your bath. The magnesium will absorb through your skin while the warm water works its soporific magic. Follow it up with some light stretches, staying unplugged from technology, and you’ll be drifting off in no time.

By implementing just a few of these tips, you can start to overcome insomnia and wake up feeling vibrant and energized again. Be consistent and patient — breaking a poor sleep cycle takes time.