Impossible to sleep and you have tried every trick under the sun? Read on and discover our 5 tips that you can include in your bedtime routine for better sleep.
Routines and repetition. Same old, same old. But honestly, they are the key to pretty much everything, including good sleep. When your bedtime routine follows the same pattern night after night, your body knows it's time to slow down. This bedtime routine is not supposed to be a list as long as your arm; instead, you only choose something you really enjoy. Forget about responsibilities and to-dos, you can take care of tomorrow when it comes. Here's our Top 5 for sound sleep.
1. GENTLE YOGA
Stretching helps with body stiffness and tension, and the same happens to your mind while stretching: you let go of stuck thoughts. Yoga doesn't always involve complicated poses - in essence it is all about living in the present moment. If you still doubt your skills, remember it's impossible to be a poor yogi: there are only yogis and non-yogis. Go online and you will find masses of yoga exercises to suit every taste and ability.
2. CALMING MAGNESIUM SUPPLEMENT
A magnesium supplement may help you to call the sandman. Magnesium is an essential mineral playing a pivotal role in hundreds of metabolic reactions. It supports the nervous system and muscle function, and may therefore help you to relax.
NORDIQ Nutrition® Triple Magnesium + Ashwagandha is a highly bioavailable magnesium with its advanced blend of three magnesium forms - citrate, malate, and taurate - and organic ashwagandha. Each form targets different uptake pathways to provide support to energy production, muscle function, nervous system health, and bone and teeth maintenance. Additionally, ashwagandha provides adaptogenic support, while polyphenol-rich lingonberry adds extra synergistic complexity. This formula may be just what is needed to take you to the slumberland: take 1–3 capsules with food an hour or two before bedtime.
3. MAKE TOMORROW AN EASIER DAY
On the verge of falling asleep and still planning the next day? Not a good idea when you should try to sleep. It's better to write down a list of your upcoming tasks and then just stop thinking about them. Try including little something extra nice in your morning routine. Mornings are often hectic but could you take 10 minutes of me time every morning? It could be a moment spent sipping your favourite coffee or tea, reading a good book or enjoying a yummy breakfast. Now you can fall asleep reassured that the next day is sorted and there's something enjoyable to look forward to.
4. LOVE YOUR DREAMS
Have you ever had a dream and all of a sudden become aware that you are dreaming? With practice you can make these fleeting moments last longer - you are then lucid dreaming. In a lucid dream, you have an active role: You can decide what your dream is all about, what you are doing in it, and at the same time you learn how to keep nightmares at bay. This may sound quite wild, but it's worth trying. When you are about to fall asleep, focus on this thought: “I know I'll be having a dream” and in your mind, have a clear image of how the dream goes. It will take time to make lucid dreams last longer and become clearer but trying to get there is good for you: When you clarify your mind and focus on just one thing at bedtime, it's also easier to fall asleep
5. CALMING SOUNDS
If your mind is still running at bedtime, try slowing down with calming sounds. You can test what sleep meditation does to you or how you fall asleep with the relaxing sound of rain. Or choose ambient sleep music such as whales singing or sounds of ice.