No Caffeine after 3pm. Even if you think you are the kind of person that is not affected by your late afternoon cup of Joe. There is a half-life to coffee, and if you are not sleeping well, you are suffering from the effects of that. Many times, we just want something warm in the afternoon (try some herbal tea instead); or we aren’t keeping our blood glucose levels stable throughout the day, causing that slump in our energy levels after lunch. Tip? Instead of reaching for the afternoon cup of coffee, try this combination instead: 1 Apple, 1 stalk of Celery and 1 Medjool Date (Anthony William’s snack recipe). Your adrenal glands will also thank you for that choice.
Wake up/Go to bed at the same time everyday (weekends included).
Have your Magnesium levels checked to be sure that you are not deficient in Magnesium. If you are, you may want to supplement with Magnesium daily. What form of Magnesium you decide to take will depend on why you are taking it. For example, some people who suffer from Fibromyalgia, tend to take Magnesium Malate or Malic Magnesium for their situation. As always, consult your healthcare professional to determine what might be best for your particular circumstances, if you find that you are deficient in Magnesium.
At bedtime, add Ancient Minerals Good Night Magnesium Lotion to the bottom of your feet and then put on socks. I have found this product to be helpful to me, but also to family members who were struggling with insomnia. I do recommend reviewing the ingredients list before purchasing to be sure that you are not sensitive or allergic to them (I.e., melatonin). We are all different and what works for one person, may not work for another.
Exercise Daily. If you are like me, you have probably heard that you need at least 30 minutes of moderate exercise daily for a healthy heart. If that is the case, you might also be surprised to know that even as little as 15 minutes per day can increase your lifespan by as much as 3 years! So, start where you are. Even 15 minutes can make a difference. It doesn’t have to be “all or nothing”.
Don’t keep your cell phone in your bedroom at night. It is a major sleep disruption.
If you use your cell phone in the evening (who doesn’t these days) I recently discovered, and highly recommend downloading the “Twilight” app on your phone. I have an android and was able to quickly and easily download the app through the Google Play Store.
Take a Himalayan (or Epsom) Salt Bath at night. This is healing, relaxing, and rejuvenating. Salt baths have been proven to have a multitude of health benefits. I really like the products from the company Evolution Salt Co. In addition to the standard Pink Himalayan Salt from this company, you can also purchase Citrus or Eucalyptus infused Salts.
Put a couple drops of French Lavender Essential Oil on your pillow at night. I can’t recommend this tip enough. I absolutely love Eden’s Garden brand of essential oils. I have been using their products for years. No fillers. Therapeutic Grade. Heavenly scents. Even if you are someone that does not like Lavender, if it helps you sleep, you won’t be awake long enough to care 🙂