Try the Lion’s Breath technique is a fantastic sleep aid!

This breathing technique is a detoxification method using the breath which expels toxins. First, inhale through the nose, and then with mouth open and tongue outstretched exhale forcefully from the mouth. Try this a few times to feel the effects it has on relaxing the body and nervous system.  

 

Turn off your electrics!

A very simple, yet effective method of getting a better quality nights sleep, is to put your phone/electronics away thirty minutes before you go to bed. This can feel weird at first as we’re so used to spending time on our phones or watching TV, but the blue light emitted from the screen interferes with our sleep, and actually keeps us awake!

 

Try the gratitude challenge. 

Being thankful for the things we have, instead of feeling stressed about the things we don’t have may help us sleep. For twenty-eight days try writing down three things you are grateful for in a journal every night before going to bed. Write one about the environment you are in, another about a person (or pet!), and another about yourself and the positive qualities you possess. Keep this journal close to your bed, so that if you ever feel like you need a pick-me-up, you can just give it a read. 

 

Jot down your problems.

It is also helpful to keep a notepad by your bed for overthinking. Sometimes writing things down helps de-clutter the mind. 

 

Tryptophan – Nature’s Valium. 

Consume oats, almonds and cashews which produce tryptophan. Tryptophan is first converted by the brain into serotonin, ‘the happy hormone’, and then into melatonin, ‘the sleep hormone.’

 

Eat your Greens.

Throughout the day eat green vegetables containing B vitamins. Vitamin B12 plays a vital role in melatonin production.

 

Good news for chocolate lovers

Cacao is high in magnesium! Studies have shown that magnesium helps decrease the ‘stress hormone’ cortisol, and aids in muscle relaxation – giving you that calm sleepy feeling. Try making a raw, organic hot chocolate before bedtime using a plant-based milk alternative. 

 

Magnesium citrate

Try mixing magnesium citrate powder into water – I have this about half an hour before going to sleep bed and can actually feel my muscles relaxing when I get into bed. The Viridian brand is my favourite!

 

Your natural nightcap

Cherry Night, also by Viridian is another nightcap far superior to a whisky. It’s a natural and organic sleep aid containing magnesium and glycine. 

 

Bathe in the stuff

Try adding magnesium flakes or Epsom salts to your bath (I use Better You magnesium flakes). Soak for at least 20 minutes to benefit from their detoxing and muscle relaxing properties. When out of the bath wrap yourself in a towel, and pat (don’t rub) yourself dry so that the minerals can sink further into your skin.

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