8 Sleep essentials

The importance of getting enough quality sleep is key to a healthy lifestyle, and can benefit your heart, weight, mind, and more!

Here are eight sleep essentials to optimize your rest time.

1. Establish a regular bedtime routine.

Create and follow a wind down routine 2-3 hours before bed and stick to the same sleep-wake schedules. Yes, even on weekends.

2. Exercise early in the day.

Studies find moderate aerobic activity can improve insomnia .For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.

3. Get outside.

Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.

4. Don’t smoke.

Need another reason to quit? Studies show smokers go into nicotine withdrawal during the night and show more frequent symptoms of insomnia than non smokers. 

5. Eat for sleep.

Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes.  Taking taurine, vitamin B6, and magnesium supplements can also support quality rest for recovery. My daily sleep routine always includes 1 heaping tsp of Purica’s Magnesium Bisgycinate in 50ml warm water 2 hours before bed.

6. Turn off the screens.

The artificial light emitted by screens is known as blue light, and can disrupt your body’s preparations for sleep by stimulating daytime hormones. To prepare for a good night’s rest, reduce exposure by turning off TVs, phones, and computers 1-2 hours before bedtime or consider making a small investment in some blue light blocking glasses.

7. Keep it dark and cool.

A dark, cool bedroom environment will promote restful sleep. Program the thermostat so the bedroom’s temperature is between 60 and 70 degrees fahrenheit and use heavy curtains, blackout shades, or an eye mask to block lights.

8. Sleep & Sex

Your bed should be used for two things, sleep and sex. I saved this tip for last to ensure you don’t forget this one ;-) Making your bed a no work, no tv, no texting zone is an effective way to train your brain to not toss and turn from added stress. Also be sure to charge phones and laptops outside the bedroom so they don’t disrupt sleep.