This is the first of a four week series of weekly posts about sleep, rest and recovery! We hope you are able to take as many of the tips and as much of the information coming your way over the next few weeks and implement them into your lives in order to improve your rest and recovery! Enjoy!
Our first post is just 7 simple and easy to implement tips and tricks in order to maximise your sleep and rest…
Our bodies love routine. Try and have a consistent ‘bed time’ and ‘wake up time’. This may involve some experimentation of working out what works best for you and your schedule, but always try and have 7-9 hours of sleep a night.
Our bodies don’t want light when trying to go to sleep. It signals our brain, tricking it that we should be awake. Try black out curtains and keep lights around the room from alarm clocks / phones / tv stand by lights to an absolute minimum.
Optimally it is recommended to have a slightly cooler temperature for sleep – around 60F – 67F / 15C – 20C. However, everyone is different so again this may require some experimentation.
- Have a note pad and pen by your bed
Having these near the bed allow you to write down anything that may be on your mind, sudden ideas or thoughts, or tasks you need to remember to do the next day. This way it is on paper and out of your mind to slow your brain down and be able to fully relax. Also, if a new idea or pressing thought comes to you in the night it is better to have use a pen and paper and not your phone to write it down as to not have a bright light / screen glaring in your face in the middle of the night disrupting sleep further.
- No electronic use for at least 2 hours prior to sleep
Device use before bed is detrimental to sleep quality. Try and limit the use of screens and devices at least two hours before bed time. This is something we will be going into further detail over the coming weeks!
- Sleeping Position
Try to sleep on your back or your side and not on your front. If on your side, use pillows between your legs / knees to align your hip into an optimal position. Also invest in a good pillow – one that suits your posture and anatomy. Some research may be required here to find the best fit for you but it will be worth it!
- Adopt magnesium into your nutrition plan
Not having enough magnesium can disrupt your sleep and in worst cases cause insomnia. Studies show that optimal levels of this mineral are needed for normal sleep and that both high and low levels can cause sleep problems. It not only helps you get to sleep it also improves the quality of your sleep, allowing you to achieve a deeper and more restful sleep.
The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men.
Behind the counter at Team Breakthrough of course! 🙂
You can also get magnesium through drinking water and eating foods such as green vegetables, nuts, cereals, meat, fish and fruit.