There’s no doubt about the role that quality sleep plays in our hormonal health, cognitive function and overall well-being.
Yet, so many of us struggle with poor sleep. This can impact several important functions such as:
- How we recover from stress
- Balance our hormones
- Manage our moods and productivity
- Digest our food
- Grow and maintain muscle
- and manage our weight.
Let’s explore three effective (and achievable!) tips for improving your sleep, and delve into the benefits of two key supplements we often recommend to clients: GABA and magnesium. Backed by scientific research, these supplements have been shown to have a positive impact on sleep, promoting relaxation and enhancing overall sleep quality.
Tip 1: Embrace Tech-Free Time to Protect Your Circadian Rhythm
You’ve likely heard that the use of electronic devices emitting blue light can disrupt our sleep-wake cycle. This is because TVs, mobile phones and computer screens all emit light at a certain wavelength (blue light) that actually delays the release of melatonin in our brains.
This makes it harder to fall asleep and decreases our sleep quality too. Protect your eyes and nervous system from the stimulating effects of blue light once sunset hits and:
- Use blue light-blocking glasses when looking at screens
- Read a paper book before bed and use an amber reading lamp.
By minimising exposure to blue light in the evening, we can support our natural circadian rhythm and bolster our quality zzz’s.
Tip 2: Start (and keep) a Bedtime Ritual
Creating a bedtime ritual helps signal to our bodies that it’s time to relax and prepare for sleep.
The main goal here is to set a consistent bedtime and have a wind-down routine during the last hour before you go to sleep. During the week, decide on a set bedtime to commit to and plan your wind down ritual.
- Set an alarm 1 hour before bed and turn off all tech and blue light sources
- Use this time to unwind: take a hot bath or shower, meditate, journal or do breath work.
Tip 3: Harness the Power of Supplements
Supplements can be valuable additions to our sleep routine toolkit, and two highly recommended options are magnesium and GABA.
The mineral that we rely on so dearly for stress management, recovery, and hundreds of enzymatic processes in our body!
Studies have shown that magnesium supports sleep quality and reduces the time it takes you to fall asleep.
This neurotransmitter helps regulate brain activity and promote relaxation.
In its supplemental form (Gamma-aminobutyric acid), GABA can support a healthy sleep-wake cycle for deeper rest, and decrease stress and anxiety too.
We hope that these simple lifestyle changes can help you reclaim your sleep, prioritise your well-being, and experience the difference of restful slumber.
References
Abbasi et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.
