Tips to improve your deep sleep

In the age of fitness trackers and wearables, it has never been easier to get a good look at what goes on behind the scenes in our bodies. We can get insights into our heart rate, step count, movement and our sleep!

A good night of sleep is so important for many reasons, including regulating hormones, strengthening immunity, supporting metabolism and memory function.

I know when I don't get enough good quality sleep, my cravings and hunger go through the roof!

Poor quality sleep night after night can have a severe impact on our mental and physical well being. Ideally, we want to get 1-2 hours of deep sleep per night, 7-9 hours total for most adults.

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Here are a few important tips to improve your deep sleep:

Have a consistent bed and wake time. Go to bed and wake up at the same time, every day even on weekends when it is tempting to sleep in. Adjusting wake/sleep times disrupts circadian rhythm and sticking to a schedule will reinforce your sleep system. It is important to be consistent with your bedtime routine (whatever that looks like for you) to signal to your body that it is time to wind down.

No screens for at least an hour before bed. This is kind of old news at this point but the blue light that is emitted from our phone screens interferes with our sleep. Put the bad news flashlight down! Read a book, chat with your partner, etc.

Make your bedroom as dark and cool as possible. I always say that I like my bedroom to be my relaxation sanctuary. Cool, dark and calm. If you live in a noisy environment, perhaps try some background noise. If your bedroom is very light at night, try an eye mask or blackout curtains to help.

Take magnesium supplement. A magnesium deficiency can sometimes cause a melatonin deficiency. Magnesium can help regulate cortisol hormone and relax your muscles. There are seven different types of magnesium so be sure to research and select one that would work for you, ideally with all seven types and is bioavailable.

Avoid caffeine late in the day. Consider cutting out your caffeine in the afternoon if you suspect it is interrupting your sleep.

Avoid alcohol. Period. Poor sleep quality is a well known side effect of alcohol consumption. It does cause immediate drowsiness but ends up causing you to wake through the night and not get sufficient rest. No more nightcaps!

Do not take long naps. Long daytime naps can mean that you're not tired enough at night to go to bed at your usual time or stay asleep. If you must nap during the day, keep it to a short power nap, 30 minutes tops!

Exercise. Move your body - help it get tired. Exercise has a multitude of benefits and making sure your body is exhausted by the end of the day can help you sleep better.

If you end up trying these, and feel they help.. I'd love to know! Drop me a comment and let me know.

With gratitude, Andrea

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