Sleep Better Tonight!!

When sleep is good you feel like a million bucks and when it's not....well, lots of things go wrong.  Your focus is off, your coordination wanes, your mood could be lower and your immune system tanks.  While there are lots of theories about how much sleep is best no one argues that a good night's sleep is important for wellness.

How to get better sleep?  Listen in for details but here is a shortlist:

1. Start in the morning with sunlight in your eyes.  It primes your system for good melatonin release in the evening.  Pair that with some exercise and you are golden!

2. Make sure your magnesium levels are good.  HINT: chances are that if you don't supplement your levels are most likely low.

3.  Avoid eating after dinner.  Optimally give yourself 3 hours of no food before sleep.  You sleep best in a fasted state.  Ideally, avoid alcohol.  While it may help you drift off it often wakes you up in the middle of the night.

4. No caffeine after 12 noon.

5. Create nighttime rituals.  Brushing teeth, washing your face, getting into pajamas, closing shades, turning off lights all let your body know that it is time for sleep.

6. Perfect your sleeping environment – temperature needs to be low (65-68 degrees) absolutely no light, avoid blue lights before bed.

7. Exercising in the daytime makes for a fatigued body that often sleeps a bit sounder.

8. An evening Epsom Salt bath works on 2 fronts: increasing magnesium levels and raising body temperature.  The shift from a higher body temperature into a chilly room preps that body for deep sleep.

9. Utilize technology for better sleep.  The OURA ring, the FitBit Charge or the Whoop are all wearables that can give you data about your sleep.  You need to understand what is happening before you can make changes. 

I'll be sharing some favorite sleep podcast and other ideas for sleeping better over on Instagram.  Follow along at www.instagram.com/melissahallklepacki