This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read full disclosure for more information.
A good night's sleep is essential for your physical and mental health,
so if you’re not sleeping properly I’m really glad that you’re looking for help.
After experiencing poor sleep quality for many years,
I tried and tested lots of different techniques until I finally found a way to sleep all night and maintain this for a good number of years.
In this post I share my top 5 tips on how to sleep better and longer,
to help you start feeling more rested, calmer, healthier, and stronger.
So if you’re ready to see how let’s get started.
How To Sleep Better and Longer?
Tip #1: Supplement with Magnesium
The first thing you need to start doing,
is to supplement with magnesium every evening,
this is an essential mineral that your body needs and its deficiency has been linked to poor sleeping.
The reality is that many people are deficient in magnesium without even knowing,
as it’s easily destroyed by stress, anxiety, and unhealthy eating.
Magnesium is required for more than 300 biochemical reactions in the body including muscle and nerve function, blood glucose control, and blood pressure regulation,
and studies show that magnesium supplementation can help with calming the nervous system, reducing anxiety, circadian rhythm regulation, and muscle relaxation.
I’ve been taking magnesium chloride daily for a decade,
and I have to say that it’s my number one sleep aid.
Taking a magnesium supplement before bedtime,
can help you fall asleep fast, stay asleep longer, reduce nighttime awakenings, and make your melatonin (or sleep hormone) climb,
and if you’re also consistent in taking it then it’s most likely to have a positive impact every time.
Tip #2: Avoid Eating 3 Hours Before
Another important factor for achieving better sleep,
is to avoid eating 3 hours before you’re ready to start counting sheep.
If you don’t allow your body enough time to digest your last meal or snack before retiring to bed,
then your sleep I’m afraid is going to get disrupted instead.
Also, try to make your last meal or snack the lightest of the day,
as that’s the absolute ideal quality sleep way.
Tip #3: Make Your Bedroom a Sanctuary
Next, you need to make sure the room where you sleep is your sanctuary,
your body repairs and recovers at night, so the space where you rest has to be calming, clutter-free, fresh, and airy.
Remove nonessential electronics and lights, open your window, and keep your bedroom tidy and clean,
to avoid unnecessary magnetic fields around your body and to create an environment that’s healing and serene.
If you can also make your bedroom at night dark as possible,
that will increase the production of the sleep hormone melatonin and make it optimal.
Tip #4: Drink Chamomile Tea
On top of that start consuming chamomile tea,
chamomile is widely regarded as a mild tranquilizer and sleep-inducer, so it will help you to go deep.
Choose organic loose chamomile tea to truly feel the benefits,
and set a calming intention over your cup of tea to increase its healing power through this special emphasis.
Tip #5: Go to Sleep Early
The final tip is that you need to try to go to bed by 22 hundred hours,
this will be the most difficult to adopt but if you do it you’ll get new powers.
Your body is designed to function best if you wake up at sunrise and fall asleep at sunset,
which I know is hard to practice when living a modern life so 10pm is a compromise and a way of you doing your best.
If you get into the habit of going to sleep earlier and switching off your devices 30 minutes before that,
plus all of the above you’ll change your sleep quality and it’s entire format.
Summary: How to Sleep Better and Longer?
- Take a magnesium supplement every night to fall asleep, not wake up at night, and for muscle relaxation,
- Avoid eating 3 hours before retiring to bed to avoid late digestion and disrupted sleep combination.
- Make your bedroom a healing place that’s calm, clean, dark, device-free and relaxing,
- Drink a cup of warm chamomile tea every evening to experience deep sleeping.
- And finally, go to bed as early as you can, not too long after sunset as that’s a healthy lifestyle plan.
Furthermore, after you’ve mastered all of these 5 tips,
Because to achieve better sleep long term and always,
you need to ensure that a healthy lifestyle and a healthy sleeping plan stays.
But please don’t worry that all of this sounds too much,
just take it slow and introduce small consistent steps as you are in charge and the only judge.
I truly believe you have what it takes to significantly improve your sleep quality,
as it’s not a coincidence you've clicked on this post and I mean that honestly.
Thank you for your time today
I hope I have helped you in some way.
All my love always dear heart
Your Heart-Based Life Coach
Latest posts by Sandra Glavan, Life Coach for Gentle Anxiety Sufferers (see all)
- How to Live Your Best Life as a Highly Sensitive Person? - 14th October 2023
- How to Sleep Better and Longer? Top 5 Tips - 1st October 2023
- How to Let Go of Control and Relieve Anxiety? - 22nd September 2023