1. Turn off blue screens at least 1h before bed
There’s no doubt that exposure to LED screens affects sleep quality and imbalance the circadian rhythm. Aim to switch of phones, tablets and TVs at least one hour before bed to ensure good quality zzz’s.
2. Stick to low-moderate physical activity in the evening
3. Have a ‘sleep sandwich’
4. Epsom salt bath with essential oils
Run a hot bath and add magnesium-rich Epsom salts to cultivate body and mind relaxation. Frankincense, lavender or roman chamomile essential oils will not only make the experience luxurious but will also soothe the nervous system and get you ready to hit the day.
5. Choose a nighttime herbal tea
A hot tea before bed can work miracles in creating a nourishing habit, however, pick wisely what herbs you use. Go for nighttime blends that include chamomile, Valerian, hops and lemon balm, especially if you’ve been running on caffeine most of the day. Go for Ayurvedic golden milk for a soothing and comforting end of the day.
6. Sweet dreams supplements
Head to the supplement cupboard to ensure you fall asleep easily and stay asleep through the night. Magnesium is my favourite, as it supports relaxation the muscles and supports adrenals, in turn helping the mind relax. Research shows great success in supplementing with zinc to increase sleep quality.
7. A perfect evening meditation
There’s no doubt that a busy and active mind can play a huge role in being unable to fall asleep or get some quality deep sleep. Yoga Nidra is an excellent meditation type to help you unwind, soothe the nervous system and get into deep whole-body relaxation.