Sleep is one of the most important aspects of experiencing real health.
Without sleep, your brain can’t reset and recharge the neurotransmitters that your body relies on.
It’s estimated that 1 in every 3 adults don’t get the sleep their body needs.
Whether you suffer from insomnia, can’t sleep because of stress, or are constantly waking up in the middle of the night, here are 5 ways to combat poor sleep.
The faster you can get back to having a restful sleep, the faster you can get back on track to real health.
1. Lower Your Cortisol Levels
Cortisol is a hormone that’s released from your adrenal glands.
While this hormone is necessary for regulating stress and metabolic control, too much cortisol can actually increase your risk of developing diseases.
Too much cortisol can even worsen insomnia and make it difficult for you to fall asleep and stay asleep at night.
To help keep your cortisol levels down to a healthy level, it’s important to eat a whole-food diet with minimal consumption of processed foods.
Including adaptogenic foods in your diet can help lower your cortisol levels as well.
Teas like licorice root have adaptogenic properties, as well as foods like goji berries and other supplements that are formulated with adaptogens in mind.
These help your body release stress and support immune health so that you can sleep better at night.
Deep breathing also helps your body relax and return to sleep if you find yourself unable to go back to sleep at night.
By lowering your heart rate as well as blood pressure, your body is able to let go of tension when you practice deep breathing.
2. Avoid Blue Light
A modern problem, blue light from your phones and other electronic devices disrupts your circadian rhythm, which can disrupt your sleep pattern.
Turning on the night light function on your phone and devices will decrease the amount of blue light the screen emits, which helps your brain wind down for the night.
The night light setting will give your screen more of a yellow tint, so don’t be alarmed when your screen color changes.
This also helps reduce the amount of eye strain your screen causes. Turning off your phone for the night at a certain time will also help your brain relax so that you can fall asleep on time.
3. Limit Fluids Before Bed
While it may be tempting to keep drinking before bed, having your sleep disrupted by a full bladder can create an unhealthy routine.
If you tend to become dehydrated overnight, try drinking electrolytes a few hours before bedtime—that way you will be hydrated and will have already gone to the bathroom.
This can help train your body when it should sleep and wind down for the night so that you can get more rest.
4. Sleep Aids
Sleep aids like body pillows and neck rolls can help you support your spine during the night.
Neck and back pain due to improper sleeping positions are one of the most common reasons people can’t sleep through the night.
If you sleep on your back, supporting your neck and lumbar region can help you keep pressure off of pressure points and keep your spine from falling out of alignment.
For side sleepers, a body pillow is a good way to support your neck and shoulders so that you aren’t straining while you sleep.
5. Magnesium
Magnesium is an important mineral for everyone to get enough of in their daily diet.
Magnesium helps to relax your muscles and supports heart health. This can help ease your body if you find yourself restless at bedtime.
Magnesium also helps to reinforce your natural circadian rhythm.
This means your body will know when it needs to sleep and stay asleep during the night.
Ensuring that you’re getting enough magnesium can be a great way to combat insomnia and stress.
Get Better Sleep Today!
By eating a healthy diet and leading a healthy lifestyle, your body will be able to find restful sleep faster.
Taking magnesium will support good health and ease your tense muscles at night.
Sleep aids like body pillows will increase your support and comfort, ensuring that you can rest easier.
Avoiding blue lights and drinking fluids before bedtime to make sure that your body can develop a strong sleep routine without interruptions.
To guide you on your journey to real health, my book can show you what your next steps are, making the process simple and easy.
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