We recently did a survey and 63% of people said they had difficulty sleeping at night. Sleeping is just as important for your health as eating well and exercise so its critical that we get it right!
Not getting a good nights sleep can be harmful for your brain functioning, exercise and athletic performance as well as your hormones. It can result in weight gain, increased risk of heart disease, diabetes and some cancers.
If improving your health, loosing weight, enhancing your athletic performance, preforming better at work or decreasing your risk of disease is one of your goals, getting a good night sleep is critical.
We have put together some evidenced based tips to help you get a good nights sleep
I Love a good coffee and so im not about to tell you to stop drinking it. Infact, it has been found to have benefits including improving sports performance and some research studies have found that it may help protect against type 2 diabetes, Parkinson's disease, liver disease, liver cancer, and helps promote a healthy heart.
In saying that, caffeine is a stimulant and having too much late in the day is not a good thing when you are trying to wind down and relax. Caffeine levels remain high in the blood for approx 6-8hours following your drink. For this reason it is not a good idea to to have an afternoon coffee after 3pm if your looking to improve your sleep quality.
TIP: Try a nice cup of herbal tea or a decaf coffee instead
Your body's circadian rhythm is aligned with sunrise and sunset. A study recently found that going to bed and waking at a similar time each day helps to improve your sleep quality long term and irregular sleep / wake times affect the melatonin levels in your body and the circadian rhythm. This is critical to getting a good nights sleep as it is the melatonin which sends the signal to our brain to go to sleep.
Most people are able to maintain a consistent sleep routine during the week however change the routine up completely on the weekend.
TIP: Try and go to bed and wake at a simmilar time during the week and on the weekend.
Magnesium is an essential mineral for our body and has multiple health benefits including enhances relaxation and sleep quality.
Magnesium can help to regulate melatonin which therefore regulates our sleep cycles. Magnesium also activates the nervous system in our body which helps it to calm the brain, remove the chatter in our mind and relax. It also helps to regulate neurotransmitters 'quieten down' our body and prepares it for rest.
Magnesium can be taken orally however the most effective way to consume magnesium is to absorb it through the largest organ in the body - our skin! Float therapy involves floating in over 500kg of magnesium. As well as providing many other benefits for sleep, during the hour your body soaks up lots of magnesium to aid you in getting a good nights sleep. We recommend floating 2 - 4 times per month to optimise your sleep quality and using a good quality magnesium oil from Salt Lab daily to optimise the magnesium absorption in the body. The truth is in the sleep tracker. Check out the images below of
TIP: Ensure you absorb your magnesium through the skin rather than orally for optimal absorption. We recommend float therapy and a good quality magnesium oil.
Sleep Before And After A Float Session
Setting up your sleep space and ensuring that it is conducive to a good nights sleep is critical. Don't ever under estimate these small things. The way you feel when you walk into your bedroom has a huge impact. How good to you feel when your walk into a clean room and then get into a bed of freshly made sheets? Amazing right! Also think lighting, furniture, temperature, technology. How does it impact how your feel?
There has been multiple studies which have found that long term health issues can be caused by noise from traffic or noise outside when you are trying to sleep. Reducing noise and lighting can improve your sleep quality by 50%!
TIP: try and make your room dark and quiet. Make it clean, warm (20 degrees celcius) and inviting so when you walk in, you feel at ease.