Lately, I’ve been enjoying some of the best, highest quality sleep ever. Here's my best guesses why ….
1. Quality mattress. I use a Nido mattress by Kiwi Sleep Company Ltd. I’m a side and back sleeper and this mattress adapts and shapes itself to my body contours, creating a cocoon-like effect, supported in all the right places.
2. Suitable pillow. If you’re a side sleeper like me, get a pillow that holds your head at the correct height to keep your neck and spine in alignment. Your neck and spine should form a straight line, approximately horizontal with the mattress.
3. Cold shower. Some people may prefer a hot shower before bed. I’ve discovered that a cold shower is even more effective at helping the body relax and the mind power down for a good night’s sleep ahead. Dunking your face in chilly water works in similar fashion. Cooling yourself in this way slows down your heart rate and helps lower your body temperature. Both effects will help you fall asleep faster with less tossing and turning. If you’ve not accustomed to cold showers, start slowly by turning your hot shower down colder for the last few seconds, to start with. Your body will adapt over time, the more you practice.
4. Chamomile tea. A soothing cup 30 minutes before bed can help calm your nervous system, relax your body and improve the depth of your sleep. It is about sleep quality and well as quantity.
5. Magnesium. The stresses of the day’s activity make it unlikely we get enough Magnesium from our food intake alone. Why is magnesium important? Because a deficiency in magnesium can lead to insomnia. Make sure you have adequate magnesium through oral supplementation or the use of magnesium skin patches or topical application of magnesium cream. Magnesium helps muscles recover from the day’s exertions, so apply to those areas where you feel soreness, tightness or discomfort. Recommended dosage 350 mg per day.
6. Routine. We humans have evolved to sleep when it’s dark, so the more we fight or act against that the worse our sleep quality will be. We have all heard it before – but it’s our actions that count so this is another reminder. Switch off screens and electronic devices as early as you can in the evening. Make your room as dark as possible – a sleep sanctuary. Go to bed a little earlier than you did last night.
Sleep tight, JG