5 Tips for a good nights sleep

Written on the 31 July 2023

You're lying in bed; you know you're tired or supposed to be tired and you just cannot get to sleep! It seems that now more than ever, trying to exhaust ourselves is an impossible task and nights are becoming a restless mess!

Although we don't have a one trick fix that will send you to sleep in seconds, and stress being an inconvenient contributor to restless nights, we do have a few helpful tips that may help you get a better night sleep.

1. Stick to a sleep schedule

Despite sounding so simple, a routine for many is well and truly out the window. Some of us are staying up late binge-watching TV and waking up whenever they please while others are going to bed incredibly early because they've got nothing else to do. Motivating yourself to find a schedule or routine seems almost impossible but it could make a big difference to your night's sleep.

You should be aiming to go to bed and wake up at the same time, at least 5 days of the week, the whole week of 7 days is better, yes that means weekends! This sleep schedule will help to regulate your body clock and can even assist with staying asleep for the night.

2. Exercise Daily

Goes without sayng. If you are not into martial arts or sport, as a society we are fortunate to be able to leave the house for exercise and we really should be taking advantage of it. Regular daily exercise has been proven to help you get a better night's sleep.

If you aren't sure where to start or what kind of exercises to do, these three simple categories have been scientifically linked to a better night sleep:

   Cardio

Cardio can sometimes be pretty hard but the great thing is for a better night sleep you don't need to run a marathon. Cycling, a brisk walk and running are all great ways to get your heart rate up. You should aim for 150 minutes a week, but (as always) something is better than nothing and even short 10-minute blocks here and there will help!

   Strength Training

Exercise that aims to strengthen and build muscle such as push ups, lunges, crunches, dips and squats can help you fall asleep faster and makes you less likely to wake up during the night.

   Stretching

The calming of a good stretch and breathing session encourages a great way to reduce stress, which may be what's stopping you from getting a good night rest.

Not only could these exercises stop you from tossing and turning, they can also help reduce stress and boost alertness during the day. Below are some family fun exercise ideas from GIANT Instructor Giorgio:

3. Wind Down

About an hour before you would like to go to bed, you should start encouraging your body to wind down and transition into sleep mode. During this time, you should avoid using screens and electronic devices as the light they use activates the brain. Instead try reading a book, practicing some meditation or even run yourself a bath or a warm shower.

4. Heat and Cold Therapy

Heat and cold therapy has many results like relieving pain in muscles and joints. Improving circulation, reduce inflammation, speed healing & recovery, boost energy levels & mood, improve mental clarity & alertness and increase range of motion.

On top of all this can assist in a good night’s sleep. However due to the response on energy levels and mood make sure to do cold therapy (cold showers, ice bath) in the morning/early afternoon and heat therapy (hot shower, spa, sauna) in the late afternoon evening.

5. Magnesium

Magnesium is an essential mineral for good health and contributes to important bodily functions such as bone health, brain, heart and muscle function. A 2012 study found that magnesium contributed to helping elderly people fall asleep better whilst it also improved their sleep duration. Research has also indicated that people with mental and physical stress can benefit from daily magnesium intake as it can help to improve the parasympathetic nervous system which can help achieve calmness.

If you're having a hard time sleeping, you may want to consider consuming more magnesium this important mineral can be found naturally in foods such as legumes, whole wheats and seeds. If you are struggling to get enough magnesium in your diet, you may want to consider a magnesium supplement to help support your nutritional needs*.

If you've tried a few techniques and you're truly having a difficult time sleeping and unable to work through your sleeping irregularities, you should speak to your healthcare professional.

* ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. ADULTS ONLY. VITAMIN AND MINERAL SUPPLEMENTS SHOULD NOT REPLACE A BALANCED DIET.

Hope this article has helped and you can find yourself a great sleep just like Jackie Chan!