People often say how the can’t believe I’m able to wake up at the time I do, although I believe that it’s my night routine that makes it so manageable for me to do so. Here’s my top tips…
No. 1 Magnesium
Magnesium is a highly researched supplement that’s deemed beneficial for so many cellular processes in the body, yet around 70% of Australians are deficient in this mineral. My favourite benefits of magnesium include:
- Increased levels of melatonin (sleep hormone) and decreased cortisol (stress hormone) (Abbasi et al., 2012)
- Regulates the electrical activity in nerves and muscles, thus decreasing muscle cramps (Geng & Marengo, 2023)
- Helps regulate your body’s response to stress and anxiety.
- Reduces inflammation and oxidative stress.
Some other key benefits:
- Decreased risk of Type 2 Diabetes, due to magnesium’s role in glucose metabolism (National Institutes of Health, 2021).
- Regulates bone homeostasis, and associated with decreased risk of osteoporosis.
- Decreased migraine frequency and severity.
- Regulation of heart rhythm, and decreased risk of hypertension.
- Regulator of protein synthesis, creating proteins for structural support, biochemical catalysts, hormones, enzymes, building blocks, and initiators of cellular death (LaPelusa & Kaushik, 2022).
No. 2 Elevate your space
Your environment directly impacts your actions. If you have a dim lit, calming space before bed every night, it regulates your circadian rhythm to signal to your body that it’s time for bed. Adding little extras like a diffuser can also help with this, I fill mine with lavender as it interacts with a neurotransmitter on your brain that prompts a calming effect on the body (Koulivand et al., 2013).
No. 3 Write out your tasks for tomorrow
Feeling like you have so many tasks you need to tackle the following day often just adds unnecessary stress to your night, making it harder for you to sleep. Instead, write all of your goals down and split them into smaller, manageable tasks. This creates a clear image of what’s to be done, and how to do so, putting you at ease before you sleep.
No. 4 Decrease your phone usage
I’ve mentioned this in one of my previous posts, but as a short summation, phone usage disrupts your circadian rhythm from the blue light, thus increasing susceptibility to sleep difficulty, latency and displacement. Also, don’t rely on blue light glasses to try and counteract this, media usage still has your brain running, unwind with a book.
No. 5 Reading and music
I don’t like to sleep right as I get into bed, especially after a packed schedule, I want to be able to dedicate time to enjoy my own company. Opt for this instead of your phone, please.
No. 6 Meditation
Your autonomic nervous system has two different components, one for “fight or flight” and one for “rest and digest”. Meditation is one of the most effective ways to activate your parasympathetic (“rest and digest”) nervous system right before bed. This results in decreased heart rate and blood pressure, and promotes digestion.
It doesn’t have to be for long, start short and gradually increase the length or frequency, set goals.
No. 7 Set out an outfit and pack your bag
Regardless of what you have planned the following day, simply pulling out your gym or work outfit saves you mental energy in the morning, deciding what to wear and actually trying to find it in your closer. Even further, have your bag packed, I can’t stress how many times I underestimate the time it takes to get these two simple tasks done. Having it done for you in the morning means get up, put it on, grab your bag and go. Simple.
No. 8 Water by the bedside
A glass of water before you sleep will have you waking up more refreshed.
No. 9 Mouth tape
Same concept with the water, you wake up more energised as nose breathing humidifies the air you breathe in during the night, therefore moisturising your throat and filtering out any allergens. Say bye bye to a sore, dry throat in the morning.
Quick reminder: Make sure you’re giving these habits enough time to actually work. Trying them once, or even for a week isn’t going to have you magically waking up at the crack of dawn. Regulating your circadian rhythm and implementing magnesium take TIME to kick in. Don’t be discouraged, progress isn’t linear. Embrace the journey.
Leave a Reply