Here are some healthier bedtime habitsall backed by research and medical experts.
Reduce screen time.
Take a sleep-supporting supplement.
*
Magnesium and melatonin are two popular options for natural sleep supplements.
Magnesium
Magnesium is an essential mineral that has been found to promote relaxation and calm.
- In one study, magnesium supplementation had a positive impact on bothsleep quality and sleep duration3.
*
sleep support+
The deep and restorative sleep you’ve always dreamt about.
You’ll want to look formagnesium glycinate, which ismore bioavailable and has fewer side effects4than other forms.
Examine your inner monologue.
Getting enough good sleep isn’t just about your physical habitsit also hinges on your internal thoughts and attitudes.
So, how can you create a new narrative around sleep?
“Ask yourself if that’s the way you want to keep feeling.
Avoid naps during the day.
Studies have shown that daytime naps canhinder performance on certain mental tasks7andincrease sleepiness7during the day.
Skip the afternoon latte (or coffee, or cappuccino, etc.)
Avoid late-night alcohol.
If you’re having trouble getting enough good-quality sleep, consider avoiding alcohol altogether.
Keep your bedroom cool.
“Cool room, warm feet!”
“Keep your room cool, and your toes toasty for better sleep.”
As part of the circadian rhythm,your body temperature naturally drops before bed11.
Having a cool room can kick-start that process.
Heal your gut.
There’s a reason the gut is sometimes referred to as the “second brain.”
Create a sleep ritual.
Get more sunlight during the day.
Getting good rest at night starts in the morning.
But when it’s time for bed, Albina says total darkness is absolutely essential.
Stick to a consistent sleep schedule.
The regularity of yoursleep/wake patterns matters to your overall rest18and the benefits you reap from your sleep time.
So as much as possible, venture to stick to the same bedtimes and wake-up timeseven on theweekends.
RELATED READ:How To Fix Your Sleep Schedule
Avoid late-night eatingunless you’re eating sleep-inducing snacks.
But for some individuals, snacking before bed can actually help them snooze.
Vora suggests a spoonful of coconut oil.
