I’m obsessed with sleep and truly feel hungover when I don’t sleep well. I’ve learned I can’t function well with less than 7 hours of sleep. Poor sleep throws off my entire next day from my exercise, mood, and nutrition. My clients are often surprised when I ask about their sleep, but soon understand how important getting enough sleep AND quality sleep impacts their health and wellbeing. Here are 10 things I do most (because lets be realistic not every night is perfect) nights to help me get an optimal sleep score on my Oura ring 😉
- Magnesium
I use this magnesium and take it about 30-60 minutes before bed. I have a subscription so I never run out 😉 This form of magnesium is ideal for sleep. - No alcohol
I rarely drink alcohol these days and not drinking in the evenings has improved my sleep tremendously. The few times I have even one glass of wine I notice my sleep is affected. It’s just not worth it for me. - Shower or bath
Even if I have showered earlier in the day I love to be super clean before bed. A warm shower or epsom salt bath really helps me relax after a hectic day and transition into sleep mode. - Get into bed early
Some nights I’m in bed by 8:30ish and it’s when I get the best sleep. I try and get into bed at least 30 minutes before I want to actually fall asleep. Unlike my husband I’m not able to say goodnight then start snoring literally 30 seconds later, so I try to get into bed as early as possible. - Legs up the wall
I will usually do this while I have my LED red light face mask on and reading my kindle for 20 minutes. After a long day on my feet, laying in bed with my legs up the wall feels amazing. It helps my body get into a more relaxed state by calming the nervous system. It also helps with circulation and low back pain. Getting old is fun 😉 - Stretch
Similar benefits to laying with my feet up the wall, stretching before bed helps me relax and be less stiff in the morning. Stretching before bed helps relieve tension, increases circulation, and promotes relaxation. I love the Peloton 10 minute stretches or will do my own routine while I watch a show or listen to my audible. - Read
I always try to read at least a few chapters before bed. I’m usually so tired by this point I can’t get through a lot of my book, but it really does help me feel sleepy. - Mouth tape
This is a newer one for me thanks to Heather’s influence. We both use this mouth tape. I always thought this sleep trend was a little extreme, and while I understood the possible health benefits I was weary. However, I have been using it for a month and I love it. While most research into mouth taping is aimed towards people with sleep apnea or snoring issues. If you have sleep apnea you should talk to your doctor before trying mouth tape. - Sleep mask
I have been wearing a sleep mask for the past 4-5 years and I can’t sleep without it now. It took a little while for me to get used to sleeping with something on my face, but now it feels unnatural to sleep without it. I first heard about the benefits of a sleep mask on a podcast. They explained the importance of having a completely dark room for quality sleep. Complete darkness helps you get more REM sleep, helps you get to sleep fast, and bonus prevents wrinkles around the eyes. Light exposure can also disrupt your circadian rhythm. No thanks 😉 - White Noise
Last thing I do before bed is turn on white noise. I use an app on my phone called white noise and yes I pay for a subscription so it doesn’t turn off after 8 hours. I’m very into pink and brown noise at the moment. I never used white noise until having kids and now we all cannot sleep without it.
What are you sleep hacks?
xx, A
