If you know what’s good for you, you’re sure to be striving for 8+ hours of unadulterated sleep each night. However, the likelihood of catching those winks becomes increasingly difficult in the modern age with an ever-increasing list of lifestyle commitments, and oh yes that blinking deadline you’ve conveniently recalled just as your bed-time reminder goes off. Sleep hygiene is definitely a thing. It affects all facets of your life: your gut, nervous system, immune system, mood and perhaps most importantly your energy levels. Some of you may already have a sleep regimen, but if you don’t, then it’s time you got on board; you don’t want to be dealing with the wrath of office Susan tomorrow morning on an empty tank, God she’s an asshole.
The Recharge Regimen
1As hard as it may seem, try switching off all electronics at least half an hour before bed. Steer especially clear of the gram, we’ve all fallen victim to its moreish allure as the clock strikes midnight and all hope of sufficient slumber is lost. The truth is electronic screens act as a stimulant to the brain, making it harder to mentally switch off long after the phone has, just think of all of those hours spent staring at the ceiling that could have gone towards beauty sleep.
2After you have switched off your electronics, you are now in the wind down phase pre “Nigh Nigh” time. Place your legs up against the wall for 5 minutes. This increases blood circulation and promotes relaxation.
3Calming essential oils such as lavender and vetiver are an excellent inclusion in the snooze kit. These can be diffused in your room, dropped on your pillow, rubbed on the soles of your feet as well as your neck and spine.
4An epsom salt bath is second to none for winding down and relaxation. Put your essential oils to work here too and you’ll feel like you’re almost at a day spa… Almost. The added bonus of an Epsom salt bath is the magnesium, a natural muscle relaxant, which brings us to our next point.
5Magnesium! The mother of all minerals! Magnesium helps to de-stress the body. It is best ingested in powder form after your dinner, this will help induce a deeper slumber. Magnesium oil is also a great way to ease any aches and pains, however it can also be used on relaxation points, which are located on the lower half of the body– shins and soles of the feet. Research suggests that transdermal absorption of magnesium in comparison to consuming the mineral orally is absorbed more effectively and has less side effects due to bypassing the gastrointestinal tract.
6Once you’re in the sack dedicate a nominal number of minutes to deep breathing exercises or meditation, or both! Whatever floats your boat.
7Read a book!
8Daily physical activity can improve sleep patterns; however, it is advised to sweat it out during the day as opposed to the evening as this can increase cortisol levels, also known as our stress hormone, which will inhibit body restoration and induce brain functioning. In other words, your body will be pumping and your mind on turbo charge.
9No caffeine after 12pm – this is non-negotiable.
10Limit your dessert intake, sugar will keep you up at night.
11If your mind is going one hundred miles an hour about all the things that you have to do tomorrow then we suggest writing out a to-do list. This will help free and de-clutter your mind.
All of the above may seem daunting at first but give one of these suggestions a red hot go and see if it helps. If you choose to ignore, just remember how unforgiving those bags will be the following morning, trust us, tried and tested.