Tips for a Restful Night
Struggling to get quality sleep? You’re not alone. In today’s fast-paced world, it’s easy for sleep to take a backseat. But good sleep is crucial for your physical health, mental clarity, and overall well-being. If you want to improve your sleep, check out these practical tips:
1. Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. This helps regulate your internal clock, making it easier to fall asleep and wake up naturally.
2. Create a Relaxing Bedtime Routine
Wind down with calming activities like reading, listening to soothing music, or practicing meditation. Avoid using electronics at least 30 minutes before bed, as the blue light emitted from screens can disrupt your ability to fall asleep.
3. Optimize Your Sleep Environment
Make your bedroom a sleep-friendly sanctuary. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows to ensure proper support and comfort throughout the night.
4. Limit Caffeine and Heavy Meals
Avoid caffeine in the late afternoon and evening, as it can stay in your system for hours and disrupt your sleep. No caffeine after 2pm or 12 hours before sleep is the best practice. Similarly, avoid heavy meals and snacks right before bedtime, as digestion can interfere with your rest.
5. Limit Naps
While naps can be beneficial, long or irregular napping during the day can negatively affect your nighttime sleep. If you need to nap, keep it short (20-30 minutes) and avoid napping late in the afternoon.
6. Create a Supplement Stack
Certain supplements can promote relaxation and improve sleep quality. Consider incorporating the following into your routine:
Glycine: 2 gram (every 3rd or 4th night)
Magnesium Threonate: 200-400mg 2-3 hours before sleep
L-Theanine: 200-400mg. Do NOT take if you have night terrors or sleep walk
Apigenin: 50 mg from Chamomile
GABA: 100 mg (every 3rd or 4th night)
