Getting a decent night’s sleep is difficult these days, but it shouldn’t be. Don’t put up with a bad night’s sleep.
Instead, try these five tips to overcome your insomnia and prepare to wake up feeling better and happier!
Problem #1: Tense muscles and twitchy legs
The hack: Magnesium
Magnesium is known as the “wonder mineral” because of its significant favorable effects on the mind and body.
A magnesium supplement may help you sleep better if you have tense muscles or twitching legs (called myoclonic jerks). Magnesium is recognized for reducing muscle tension, promoting sleep, relaxing the mind, and even lowering cortisol, the “stress hormone.”
Instead of taking a tablet, look for a magnesium supplement that is powdered. Powdered solutions are more bioavailable and quickly absorbed, allowing you to fall asleep in a flash.
Problem #2: A busy mind
The hack: A “worry journal”
Is it true that the moment your head touches your pillow at night, your mind comes to life?
If your thoughts start churning as soon as you need to sleep, you should consider getting a “worry notebook.”
You don’t even need an actual diary for this hack; any loose piece of notebook paper would suffice.
Allow your mind to run wild as you get ready for bed, and write down any ideas, to-do lists, or concerns you may have. You’re giving your brain an opportunity to let go of your thoughts for the night by writing them down.
Once you’ve written them down, you may relax, knowing that you’ll be able to pick up where you left off in the morning.
Tip: don’t jot down your thoughts on your laptop or smartphone (see problem #5)! Use the old-fashioned pen-and-paper method for this hack for the greatest results.
Problem #3: Nighttime anxiety
The hack: A weighted blanket
While some people find sleeping under a weighted blanket claustrophobic, many children and adults report that the feeling of a regular weight helps them relax. (It’s like receiving a warm embrace!) Weighted blankets were first popularised by parents of autistic children, but they are now a great tool for any sleeper who suffers from nocturnal anxiety.
Problem #4: Waking up hungry
The hack: A hearty bedtime snack
If you frequently wake up at 3 a.m. and find yourself heading towards the kitchen, your blood sugar may be dropping too low while you sleep. If you wake up hungry, physically weak, or nervous, it’s possible that a short bedtime snack will help… However, not just any food will suffice!
About 20 minutes before bedtime, eat a modest snack that is high in protein or fat. Fats and proteins raise blood sugar more slowly than carbohydrates, but they also maintain it steady throughout the night, so you don’t have a “crash” a few hours after you go to bed.
A handful of almonds, peanut butter and apple slices, a cheese stick, avocado toast, a low-sugar protein bar, or a hardboiled egg are all good snack options.
Problem #5: Screen time at the wrong time
The hack: Blue light filters
Blue light may be the number one adversary of a good night’s sleep, and we’re regrettably exposed to it all day, every day. Our brains are prevented from creating melatonin, the hormone that makes us drowsy and prepares us for restful sleep, by blue light from our laptops, smartphones, and televisions. Our bodies continue to believe that it is still daytime despite the fact that we are burning the midnight oil, and we remain fully awake as a result of these jumbled signals.
What can we do to combat blue light?
Tip 1: Make a commitment to turning off all screens one to two hours before bedtime.
It may be difficult at first, but your body and mind will thank you!
Tip 2: On your computer and smartphone, instal “blue light filters.”
These free apps can reduce the amount of blue light emitted by your device by 50-80%, making nighttime screen time a little less of a hassle.