For most of us, sleep quality is affected. And so is sleep quantity. You can read more about understanding the problem here. And we are all in agreement that amongst the various things we need to do to get healthier and fitter, sleep is amongst the simplest and most straightforward. To get started, have you figured out how many hours of sleep you need?
Here’s some action items for you to fix your sleep!
- Sleep in a dark room. Any light disrupts us and keeps us from falling into a restful sleep. The light from electronics is particularly harmful (see #2) but let’s start with light-proofing the bedroom. Install black-out curtains which prevent any outside light to seep through, and put any thick tape on all LEDs that might be on (the A/C, for example). You are aiming for pitch black!
- No electronics in the bedroom. It is simply a source of distraction that prevents you from falling asleep. Plus, electronics emits a lot of light in the blue wavelength which can disrupt circadian rhythms, which directly affects our health, metabolism and sleep quality.
- Supplement with magnesium. You can do this via a powder or tablet – 200mg should good to start with – experiment from there. Increase dosage gradually if you don’t see any change. Decrease dosage gradually if you experience loose stools (Magnesium also acts as a laxative). Or buy some epsom salts (bath salts), and soak your feet in warm water mixed with the salts for about 20 minutes in the evening. Besides numerous benefits, it will help calm you down and fall into a deep sleep.
Be patient, and work your way through as many of the recommended changes that you can implement. In less than two weeks, you will see a dramatic increase in your quality of life. This will feed into the other changes you might want to make – you will have more energy which will make going to the gym easier, you will have lesser cravings which will ensure sticking to your diet is easier. Start with fixing sleep, and you will truly be on the path to better health.