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sleep
March 19, 2019

4 Ways to Improve The Quality Of Your Sleep

Sleep, Magnesium, mental health

Anyone who has had suffered with disturbed sleep will know that it is the mother of all things. One bad night can throw the rest of your day out whack and leave you feeling drowsy, lethargic and aggravated.

If this continues, lack of sleep can lead to depression, bad dietary choices and all kinds of other health issues.

Despite this, it is pretty rare to find anyone who is ‘good’ at sleep...On average humans need 7-9 hours per night, but for most of us, it can be difficult to come close to that number.

Sleep tracking apps and tech have become more and more popular, but most are typically inaccurate to some degree. For the best quality sleep tracking around, we would recommend trying an Oura Ring. It is FAR more accurate than a Fitbit and even has a few famous faces wearing them like Prince Harry. If it’s good enough for royalty, it’s good enough for us!

How much sleep are you REALLY getting?

It can be easy to fall into the trap of "If I’m in bed for 8 hours, that must mean I’m getting 8 hours of sleep..."

However, you need to ask yourself, if you are in bed for 8 hours but are on your phone for half an hour before you go to sleep and half an hour before you get up, that’s an hour of sleep lost. Even if you are waking up during the night at all, you are not asleep.

The best place to start is to experiment with your bedtimes. Try to adjust your sleeping patterns accordingly, incorporate your daily routines into your bedtime.

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Blue Blocking Glasses

If you’re feeling committed to your sleep but lead a busy life, you NEED to get yourself some blue blocking glasses!

These glasses filter the blue light emitted from electronic screens, which has been proven to directly impact your sleep and spike your cortisol levels (your stress hormone). They may make you look like something out of a sci-fi movie, but the results are worth it.

By putting the glasses on for a few hours before heading to sleep, you will still be able to use your devices without your sleep being compromised. Of course, the best solution for this would be to avoid your devices 2 hours before sleep, but in this day and age, for most of us, that isn’t really possible.

Magnesium

Magnesium is a godsend for anyone looking to improve their sleep pattern. Magnesium supplements help promote a deeper, better quality of sleep, but there are a few things to look out for before buying supplements.

The first thing to check is the type of magnesium, it might be tempting to grab the cheapest supplement you can find, but these will most likely be Magnesium Oxide supplements. They won't make you sleep better and will only make you need the toilet more…

Instead, try Magnesium Glycinate, this will not only help you have a deeper sleep but also increases insulin sensitivity, meaning that your body will be able to handle carbohydrates in a more efficient way.

You will most likely find that the more active you are, the more magnesium you will need.

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Don’t eat before bed!

This is a lesser known one but can have a MASSIVE impact on your sleep, often turning 5 minutes of deep sleep into an extra hour!

Try to aim to finish eating 3 hours before you head to sleep. If you head to bed at 10PM, make sure you are FINISHED eating for the day by 7, this includes snacking. This will allow your body plenty of time to get your digestion under control and focus on getting some REM sleep.


Check your room temperature

As an added bonus tip, most of us actually have our rooms too warm for optimal sleep conditions. you should aim for around 15-18 degrees. Our bodies actually prefer a cooler room when it comes to sleeping and allows an easier movement between the various stages of sleep.

Now that you’re kitted out with your blue blocking glasses, Oura rings and thermometers, you will be ready for a great night of sleep ahead of you! 

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