5 Sleep Hacks You Must Try!

I know that sleep can affect so many of us! Particularly in midlife when we have added stresses of work, looking after parents + teens, perimenopause + fast paced lifestyles! Here are 5 sleep hacks you must try!

  • 😴Magnesium is renown for helping the body to relax + improve sleep quality. Magnesium works by regulating signals in our nervous system + stimulating feelings of calmness + relaxation. Foods such as leafy green vegetables, nuts, seeds, wholes grains + some fish are a great source of magnesium. You can also take it as a supplement – I use ReMag + I absolutely love Sweet Bee Organics Magnesium Sleep Balm which you rub on your legs + feet before bedtime.

  • 😴Ashwagandha – this little herb is known for its superpower for regulating mood + helping to manage the body’s response to stress. Ashwagandha is thought to control mediators of stress such as cortisol + other stress markers. As a result of reducing stress levels on the body, this herb has been shown to improve sleep quality as the body is in a more relaxed state. Ashwagandha is a root herb so usually taken as a supplement - I use Wild Nutrition.

  • 😴Early Morning Light – exposure to early morning light helps regulate the body’s circadian rhythm helping to balance the sleep-wake cycle. Natural light particularly in the first 20 minutes of being awake, signals the brain to suppress our sleepy hormone melatonin. This exposure helps to synchronise our internal body clock making it easier to fall asleep at night! (Remember to take off sunglasses, as exposure needs to be directly to the eye!)

  • 😴Breathwork- slowing down the breath can help activate the body’s parasympathetic nervous system inducing a calming response. This can lower heart rate, decrease cortisol levels + quieten the mind. I am a big fan of the app Calm for guided meditations, pre bed relaxation techniques + even sleep stories.

  • 😴Exercise – by exercising we help to increase the production of endorphins, the body’s natural mood lifters! This is turn help to regulate our stress hormone cortisol. Less stress, less cortisol + more ZZZZ!

Of course it is also important to have a good bedtime routine – we all know we should avoid screen time (guilty but trying to reduce this!) Taking a relaxing evening bath, going to bed at the same time every night, avoiding caffeine after lunch, reducing alcohol + not eating too late can all help improve sleep quality!! I hope these hacks help you....sleep well!! 💤

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