6 techniques that will give you the best sleep of your life (without pills!).

The problem is that even though we KNOW we need more rest, getting some sleep isn’t always easy.

Instead, we just sit there, unable to turn off our brains, and watch old episodes of Veep on our phones until 3 a.m., a real lack of sleep. This is the most cruel trick our body can play on us: we know it needs sleep, but it keeps this regenerative rest out of our reach.

Fortunately, you can do something about it. You can actually TEACH yourself to sleep better, without using pills.

And the best place to start is Katrin Schubert MD’s fascinating new book (which I can’t recommend highly enough) called Improve Sleep: 20 Quick Techniques.

In this book, Schubert confirms our need for sleep β€” it really is the healthiest thing you can do for your body β€” and walks us through various tips, techniques, and strategies that make falling asleep a lot easier.

I don’t mean to be hyperbolic, but I’ve been trying the techniques in the book for about a month now and I’ve never slept so well in my life.

I really do fall asleep when I get into bed now, instead of browsing YouTube and worrying about work all night.

(Schubert also has books on how to relieve stress and reduce cravings, which are equally pragmatic and doable).

Improve Sleep has a ton of fantastic tips, but, to give you an idea of ​​what you can do to feel much more rested while waiting, here are SIX of Schubert’s top tips for getting a really, really amazing night’s sleep. (The full book has MANY more).

If you want to cure insomnia and restlessness every night at bedtime, here’s what you need to do to start falling asleep faster.

1. Get at least twenty minutes of natural sunlight each day.

Exposure to light during the day helps your body go through a normal cycle of sleep and wakefulness.

Natural sunlight regulates your body’s production and release of melatonin, the hormone that is excreted at night to induce the natural sleep cycle.

2. Reduce the amount of fluids you drink at night.

sleep hour

Drinking water throughout the day is important for the health of your body. Consuming fluids later in the evening can disrupt your sleep.

You’ll feel more rested in the morning if you don’t have to get up at night to answer nature’s call.

Everyone hears that you need to drink more water throughout the day – and you should. But be careful when you drink this water.

If you drink fluids late in the day and can’t sleep at night because you get up regularly to empty your bladder, you may have found an easy way to improve your sleep quality.

3. Reduce your exposure to any white or blue colored light source at least two hours before bedtime.

This means that for a better night’s sleep, when bedtime approaches, you need to replace your screen time with something like a good old book.

The screens of televisions, laptops and smartphones give off the kind of light that keeps you up at night. Instead of staring at a screen, try relaxing with relaxation or breathing exercises, soft, relaxing music, or simply spending time with loved ones.

sleep nap

The bright white and blue lights keep us on our toes! So avoid them near bedtime.

4. Take magnesium!

Magnesium can help you sleep in many ways. It helps relax your muscles and your brain.

While adding a magnesium supplement to your routine can be very helpful, so can consciously adding magnesium-rich foods to your diet.

Almonds, cashews, pumpkin seeds, leafy green vegetables, avocados and bananas all contain high levels of this vital mineral.

Another great way to expose your body to magnesium at the end of the day and prepare you for rest is to add Epsom salts to your bath.

5. Maintain low cortisol levels.

Your body makes a stress hormone called cortisol. High stress levels raise our cortisol levels.

sleep cortisol

High levels of cortisol in our body keep us awake because the release of cortisol is our body’s way of enabling alertness.

As night approaches, manage your cortisol levels by reducing your overall stress levels.

That might mean not listening to the news, not watching thrillers, or not addressing disagreements at the end of the day. You can’t drift off to dreamland if your body is filled with cortisol.

6. Take a nap.

Fatigue will prevent you from sleeping well at night.

A short rest or a siesta will rejuvenate you and give you enough energy to finish your day.

Researchers and nap-lovers alike recommend napping no longer than twenty minutes, or you may end up feeling groggy afterwards.

sleep cycle

This is just a taste of the great advice you can get on Improving Sleep: 20 Quick Techniques. If you want to know more about how you can completely revolutionize the way you sleep, you should check it out.

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