How to Achieve Restful Slumber

Sleep helps reduce stress. Stress can take a toll on our physical and mental health, and lack of sleep can increase stress levels, which can then cause a range of issues from skin problems to weight gain. Getting enough sleep can help reduce stress, leaving you feeling more relaxed and refreshed.

Sleep is crucial for cell repair and regeneration. While we sleep, our bodies work hard to repair and regenerate cells. This process is essential for maintaining healthy skin, hair, and nails. Without enough sleep, our bodies don’t have the necessary time to complete these vital processes, leading to dull skin, brittle hair, and weak nails.

Sleep helps maintain a healthy weight. Studies have shown that lack of sleep can lead to weight gain, because when we’re tired, we’re more likely to reach for high-calorie snacks and skip exercise. Getting enough sleep also helps regulate hormones that control appetite and metabolism, making it easier to maintain a healthy weight.

Sleep improves memory and cognitive function. Sleep is essential for cognitive function and memory, because while we’re catching zzz’s our brains consolidate memories and process information from the day. Lack of sleep can lead to memory problems and difficulty concentrating, but getting enough sleep can help improve these cognitive functions, leaving you feeling more alert and focused throughout the day.

Sleep boosts mood and energy. Getting enough sleep can help boost mood and energy levels, while lack of sleep can lead to irritability, fatigue, and even depression. Getting enough sleep can help regulate mood and leave you feeling more energized and ready to tackle the day.

– Create a bedtime routine: Create a routine that allows you to slow down towards the end of the night which can include a relaxing bath, making a cup of stress-soothing tea (chamomile is great!), and turning on some soft music.

– Start using a magnesium supplement: Magnesium is a mineral that is essential to our health and helps ease stress and anxiety while promoting good sleep. Unfortunately, we don’t get enough of it in our diets to make a difference. Taking a magnesium supplement or using a transdermal magnesium cream before bed can make a world of difference.

– Use a white noise machine: A white noise machine can help mask exterior sounds and allow you to sleep undisturbed from dusk ‘til dawn. There are also several downloadable apps that can be used for your phone or tablet with a wide range of white noise and soothing sounds which is perfect for travel.

– Try a weighted blanket: Studies have shown that weighted blankets can help people sleep better and longer. These were originally formulated for people with anxiety, and have the added benefit of promoting restful sleep.

– Take a calming natural supplement: Like magnesium, there are a few other all natural products you can try that haven been researched and shown to calm the alpha waves of your brain and your nervous system which, in turn, will promote a better quality of sleep. Two to consider are L-Theanine and Valerian Root.

– Use essential oils: Essential oils work at a cellular level to help you relax both mind and body. Some great oils to diffuse are lavender, valerian, chamomile, and frankincense. Making sure you use high quality is key, as you don’t want to fill your sleeping space with chemicals.

-Eat pistachios before bed:  Pistachios have a calming effect because they contain naturally occurring melatonin.  One small handful of these nuts before bed help promote deep and restful sleep.

– Put down the phone and pick up a book: Enough studies have shown that looking at screens an hour before bed can disturb our sleep cycles and lessen the quality of our sleep. Try putting down your screens at least 20 minutes before your head hits the pillow and pick up a good old-fashioned paper book (which has beneficial effects on your cognitive function to boot!).