Let Off Built up Stress – Sleep Better at Night

Getting some sort of physical exercise throughout the day is crucial to sleep better at night. Not only does it help to relieve any built up stress, but it will help clear your mind and release energy that keeps your mind racing at night. A kickboxing class, yoga class, weight lifting, or a run are great options to positively work off your energy.

Stretch Before Bed

Stretching before bed not only allows you to relax your muscles, but it also helps to improve blood flow. Both of these aid in improving your quality of sleep. If you just can’t find any time to fit in a workout during the day, or if it’s your recovery day, stretching before bed will help to relax your mind and body from the stressors of the day.

Meditate

Using a guided meditation is great for beginners to help clear and keep your mind from racing before you fall asleep. This is crucial for falling asleep fast and staying asleep. So many of us are exhausted from the day only to go home and lay awake at night, still thinking of what happened during the day or thinking about tomorrow.

Meditating will allow you to relax your mind and body, while practicing being in the present. Not only will meditation lead to a better nights sleep, but it has also been proven to decrease anxiety and enhance your self-awareness.

If you are an avid meditator, the Calm app is a great tool which allows you to pick what you would like to focus on improving. However, if you are a beginner and would like to try it out for the first time, Youtube is a great source for free 10 minute guided meditations.

Nightly Supplements

Adding into your nightly routine supplements that aid in restfulness and recovery are great options when all else fails. While many people can become addicted and dependent on over the counter medications to aid in sleep, I prefer the more natural route.

Magnesium is great to take about an hour or so before bed as it not only promotes restful sleep, but aids in muscle recovery. In addition to magnesium, I have incorporated melatonin into my routine. I would suggest the combination of these two at least a week to start seeing effects as it takes time for some for it to begin working on your body.

While I don’t recommend to use these every night if you don’t have to, I prefer this combination because it decreases the likelihood of dependency issues. Brands I personally use and swear by are linked down below.