Last week we looked at things that can decrease your sleep quality. Now let’s take a look at some things that can help increase the quality of the rest you get each night.
1. Exercise - Exercise has been shown to improve almost every aspect of sleep including the amount of time it takes to fall asleep, wakefulness throughout the night, and length of REM sleep.
2. Consistency - The circadian rhythms in your body thrive on consistency. Try to stick close to the same sleep/wake times, even on the weekends, to ensure you aren’t throwing off these patterns.
3. Magnesium - Ensure you’re eating enough of this mineral and consider supplementation to see if that helps. Magnesium has been shown to improve relaxation and improve quality of sleep.
4. Melatonin - This is what tells our brains when it’s time to relax and start heading to bed. It’s most abundant after a couple hours with no exposure to light from outside or from electronic screens. It can also be supplemented if needed.
5. Wind Down - Spend the last hour before you go to bed doing something relaxing, such as reading or taking a bath and make this a habit. Some kind of relaxing pre-bedtime ritual can help you wind down.