For many of us, there are come a point in our lives that sleep doesn’t come so easily. Sometimes we know why, sometimes it’s not obvious, but it’s never enjoyable. So, here are a few things to remember when that time comes- because it’s always important to have some knowledge and tools in your back pocket for when you need them.
1. Avoid screen time for at least two hours before bed. The blue light from screens tricks the body into believing it is day time which causes it to suppress the release of melatonin. This is a hormone responsible for balancing our circadian rhythms, something that definitely needs to happen for us to get a good, restful sleep.
2. Eat (or drink) tart cherries. Cherries, especially tart cherries, are one of the few good food sources of melatonin which, as stated previously, is helpful in balancing our circadian rhythms.
3. Get out and exercise! Exercise has been shown to improve both sleep quality and duration. It also reduces stress and fatigues the body, allowing sleep to come more easily. For some people exercise in the evening can have an energizing effect, so morning or daytime activity might be best.
4. Include more magnesium in your diet. Magnesium is helpful in getting a good nights’ sleep. Natural sources for magnesium include dark leafy greens and almonds, or you can add a magnesium supplement to your daily routine.
5. Take a warm bath/shower before bed time. Taking a warm bath/shower before bed can trick your body into falling asleep more easily because as your body cools it mimics how your body would naturally lower its core temperature as you fall asleep.
Use any or all of these tricks to help your body naturally fall in to a good, restful sleep.