HOW I IMPROVED MY SLEEP - TULLY LOU
BY TULLY LOU (Image Tully Humphrey at YOXING) If you’ve ever had difficulty sleeping, you know it can be a pain in the ar$e and a really challenging experience and guess what? You are not alone. Insomnia and other sleep disorders are increasingly common as the pressures of our fast paced modern lives continue to multiply. Establishing a good night time routine is key. I have finally nailed my night time routine. Below I have listed some of my tips for a good night’s sleep. Avoid stimulation before bed Stay off your phone and laptop a good two hours before you go to sleep. The small amounts of light from these devices pass through the brain and delay the release of the sleep inducing hormone, Melatonin. Exercise When you move and exercise your body creates chemicals that help balance your mood, decrease feelings of stress, and attain better quality sleep. Regular, moderate – Intensity cardio seems to be the most effective for a good night’s sleep. Kick the caffeine and avoid sugars Ditch the caffeine. For me stopping at 3pm is most effective, anything I have after this makes me really wired and jittery. Limit your intake of hidden sources of caffeine like dark choccie, as well as sugary foods for at least a good 2 – 3 hours before bed. Maybe forget about that chocolate cake for dessert. Follow a steady schedule When you wake up and go to sleep at roughly the same times every day, your body becomes accustomed to your schedule. Making it easier to get up in the morning. Meditate Need I say more? – Something I do before I go to sleep every night is meditate for at least 5-10 mins. You will feel calmer and not so wired. Magnesium Magnesium is a natural muscle relaxant. I take magnesium before I go to sleep I find that I sleep much better + after working out I am not so sore the next day which is a bonus!