8 Ways to Get Better Sleep
We all know that sleep is important, but do you know why? A lot of healing takes place when we get better sleep, from repairing the endocrine system to the immune system and the digestive system. Sleep also enables the formation of memories and enables neuroplasticity, which is the formation of synaptic connections in the brain that are important for learning. And sleep improves athletic abilities and overall energy.
Experts recommend that you get between 7 to 9 hours of sleep per day. If you get less than six hours of sleep per day, you’re more likely to develop low-grade chronic inflammation, which creates more insulin resistance. Plus, when you don’t get enough sleep, your appetite will increase and your desire to exercise and move your body decreases.
Here are 8 things you can do to improve your sleep:
Spend at least 30 minutes a day outside. It doesn’t have to be 30 consecutive minutes but at least 30 minutes total.
Try not to eat three hours before bed. Although I don’t recommend going to bed hungry or hypoglycemic, it’s better not to be in the process of digesting so the brain can properly cleanse while you’re sleeping.
If you generally tend to be more awake at night, it could mean that your cortisol levels are too high. Talk to your healthcare practitioner about addressing your adrenal issues and cortisol levels.
Manage stress during the day.
Take magnesium to calm and relax before bed. Chelated forms such as glycinate or malate are good and can be absorbed well by the body.
Try adaptagenic herbs such as Ashwagandha or Rhodiola to manage stress and help you sleep.
If you aren’t getting enough sleep at night, take a nap during the day so you are getting 8 hours of sleep total per day.
Don’t use a computer or phone before bed. The blue light from those devices limits our melatonin production and will make you stay alert and awake longer.