Tips and Tools for Better Sleep
Inversions for better sleep
Here are some things I’ve found helpful. As always I will be adding to the list as I find new tools.
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-Calm* is an easy-to-use magnesium supplement that supports a healthy response to stress. It comes in powders, pills, and gummies and helps your body regulate melatonin so you can get a restful night's sleep. You just mix it with warm or cold water and sip it down in the evening. You could even make a relaxing ritual out of it to signal your brain that it’s time for bed.
-Olly * is another supplement I like to take, especially when I’m traveling and my body can’t figure out what time zone I am in. It doesn’t leave me feeling groggy in the morning which is a plus. I take two gummies before bed and I sleep like a baby. They do have sugar and canola oil in them, which I don’t love so I try to use them sparingly.
-Speaking of nighttime rituals. Organifi Gold is another cozy evening beverage that contains ingredients blended specifically for relaxation. Its main ingredients are Turmeric for a healthy immune system, Lemon Balm to promote quality of sleep and a healthy response to stress, and Reishi Mushroom which is an adaptogen to support recovery and repair.
-Some things I try to do throughout my day to set myself up for a good night's sleep are…
Getting up and out the door first thing to get a walk. It gets my blood moving, fresh air in my lungs and a little early morning light on my face. It’s especially refreshing in the winter when that cold northeastern air hits your cheeks.
After my walk, I’ve been taking 5-10 minutes to meditate. I use Peloton which has a library of quick guided meditations to make your introduction to it very easy but there are a number of apps you can choose from. Meditation is a great way to alleviate stress and anxiety which can week havoc on your sleep.
As I was researching popular sleep hacks last night I ran across this interesting tidbit about inversions. They flush the adrenal glands which stimulates the release of feel good endorphins. They also help to release muscle tension and stoke the parasympathetic nervous system to produce feelings of calmness and relaxation. If you’re not comfortable with a headstand or you don’t have the FeetUp Trainer,* you can always lay down and put your feet up a wall or lay your calves on a chair for support. Relax for 5-10 minus and focus on deep breathing. These poses put your legs higher than you heart so gravity can help circulate both blood and lymphatic fluid, giving your body a rest. Be careful and consult your doctor if you have glaucoma, high blood pressure or neck and spine issues.
I don’t drink a lot of caffeine so that isn’t a problem for me but if you do make sure you don’t drink it in the afternoon as it can really mess with your sleep quality. If you’re feeling a slump in the afternoon, have some water instead, you are more than likely dehydrated. I’ve been trying to drink a gallon of water a day and while I am quite hydrated I have to be careful not to drink the last of it too close to bedtime or I will have to hit the restroom in the middle of the night.
Some evening tips include the usuals, get off electronics about an hour before bedtime. Have a nighttime ritual so your body gets the signal that it’s time to wind down. Mine includes the obvious brush and floss as well as my skincare routine. Make sure your bedroom is cool, comfortable, and dark. And don’t forget sex, with a partner or by yourself. It’s a surefire way to get a flood of relaxing hormones and endorphins that almost guarantee a good night's sleep.
Sweet Dreams!
