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Lifestyle Tips for Better Sleep:  "Unlocking the Secrets to a Serene Sleep"

By Liz O’Hagan, Pharmacist & Integrative Health Expert

Do you ever find yourself tossing and turning in bed, unable to quiet your mind, and drift off to sleep? From worrying about the upcoming day's tasks to the stress of feeling too tired to tackle them, sleeplessness can take a toll on both your mental and physical well-being. But fear not! The good news is that there are plenty of small lifestyle changes we can make to our routines to establish sustainable habits that pave the way for a restful night's sleep.

Embracing Routine:

Our bodies thrive on routine, and establishing a consistent wake-up time and bedtime is the first step toward achieving better sleep. Aim for 7-8 hours of sleep per night, aligning with your body's 24-hour circadian rhythm. Reset and regulate this internal clock by spending 15-20 minutes in natural light each morning. Whether it's a short walk or simply sitting by a window, exposure to natural light can positively impact your sleep quality.

Creating a Wind-Down Ritual:

Adults, like children, need a wind-down routine before bedtime to prepare the body and mind for sleep. Throughout the day, we often overload ourselves with calories, caffeine, and information, leaving us feeling overstimulated and unable to unwind. Combat this excess "wakefulness" with a calming evening routine:

  • Enjoy your evening meal at least 2-3 hours before bedtime.
  • Swap sugary snacks and caffeine for warm herbal tea like chamomile or valerian hops.
  • Avoid alcohol before bed, as it can disrupt sleep patterns.
  • Create a calming ambiance by dimming the lights and lighting an aromatherapy candle with a relaxing scent like lavender.
  • Choose light-hearted TV shows or soothing music to help you wind down.
  • Limit screen time before bed and engage in activities like reading or stretching instead.
  • Practice deep breathing or try a calming yoga routine to ease tension from the day.
  • Reflect on the day by journaling or practicing gratitude. Being thankful for things we take for granted, like having a roof over our heads, can have a powerful and positive impact on our mental attitude.
  • Transform your bedroom into a haven for sleep by keeping it cool, dark, and free from distractions. By creating a peaceful sanctuary, you can set the stage for restorative sleep each night.

Supplements for Support:

If you find yourself struggling with restless nights, supplements like magnesium bisglycinate can offer relief. This form of magnesium is gentle on the stomach and promotes relaxation, making it an ideal sleep aid. Look for high-quality products like Zooki Magnesium bisglycinate sachets or PrizMag capsules.

For children, Mag365 Kids powder or Leapfrog SNOOZE chewable tablets can provide much-needed support without disrupting their bedtime routine.

(Mag365 Kids powder is available for children from 4+ years which not only contributes to sleep, but it can also help with anxiety. Plus, it even has added vitamins and minerals of Calcium, Zinc, and Vitamin’s C & D, which all help with teeth and bone health, as well as boosting the immune system. It is available in a tasty passionfruit flavour.

For children 7+ years, Leapfrog SNOOZE chewable tablets support the nervous system with Lactium® & Lactoferrin (sourced from cow’s milk) & Vitamin B6. These ingredients combined help to reduce stress and anxiety in the body and promote relaxation, leading to a more restful sleep.)

This Works Deep Sleep Pillow Spray is a naturally effective sleep spray with Lavender, Vetivert, and Camomile essential oils to help restore normal sleep patterns. It is safe to use during pregnancy and the scent will last for up to 8 hours promoting deep sleep. Stimulating your sense of smell helps to personalise your very own wind-down ritual. 

Spacemasks Self-Heating Eye Masks contain 5 air-activated, self-heating eye masks to help ease tired eyes and tension, promote relaxation, and give a helpful hand in getting to sleep. Drift off to another relaxing dimension with these jasmine-infused eye masks.

Finally, bath salts are another useful way to absorb Magnesium through the skin. A soak in a bath full of BetterYou Magnesium salts is incredible for aching muscles. Your body will be left feeling extremely relaxed and ready for a deep restorative sleep after this one! 

Final Thoughts:

Achieving restful sleep is a journey, and it may take some trial and error to find what works best for you. But by incorporating these lifestyle tips into your nightly routine, you can unlock the secrets to a serene sleep and wake up feeling refreshed and rejuvenated each morning. Here's to a good night's sleep and sweet dreams for all!


Podcast Recommendations:

If you are in a noisy environment or have loud and unrelaxing sounds around you, try and listen to Sleep soundtracks on Spotify or YouTube. One of my favourite soundtracks on Spotify is a playlist called "Floating Through Space". I use the sleep timer on Spotify so it will automatically switch itself off after a specified time. This has been a game-changer for me as I live near a noisy road

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