3 Simple Tips for Better Sleep (Starting with Getting More Magnesium)
What if we told you there was one simple thing you could do each day that would positively impact the health of your whole body, from your heart to your waistline?
And what if we said this thing that was easy to do, would cost you no money at all, and you could even start today if you wanted? Would you do it?
Of course you would.
Except, most people don’t.
You’ve probably guessed by now that we’re talking about getting a good night’s sleep, but here’s the bad news: A study published in 2018 revealed the number of Americans actually getting a healthy amount of sleep each night has been steadily decreasing over the last decade, with an increasing number of people sleeping fewer than six hours nightly.
Why is a good night’s sleep so important?
Though we think of sleep as a restful state, both the mind and the body remain active after we close our eyes at night. For example, as we sleep, the brain has time to process what we’ve learned throughout the day, important hormones are released that support growth and development, our cells and tissues begin to repair themselves, and energy is restored to the body.
Sleep is also extremely important for a properly functioning immune system. While we’re sleeping, the body releases proteins called cytokines, which are important regulators of cellular health. Lack of sleep can actually impede cytokine production.
How much sleep should we be getting?
According to the recently updated recommendations from the National Sleep Foundation, the average adult (age 18 to 64) should get between 7 and 9 hours of sleep every night. Older adults need slightly less, and children and teens of course benefit from more sleep.
It’s also important to consider how well you sleep and not just how much you sleep (i.e., sleep quality vs. sleep quantity). The National Sleep Foundation has established the following determinants of quality sleep:
- Sleeping more time while in bed (at least 85 percent of the total time)
- Falling asleep in 30 minutes or less
- Waking up no more than once per night
- Being awake for 20 minutes or less after initially falling asleep
3 Simple Tips for Better Sleep
Developing a healthy bedtime routine can go a long way toward helping you sleep more each night and may also improve the quality of your sleep. Try making these simple lifestyle changes in support of a good night’s rest.
- Make sure you’re getting enough magnesium in your diet. Magnesium is an essential mineral that plays a role in supporting the synthesis of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter which can help calm brain activity and help with sleep.
- Avoid late-night screen time. The light emitted from devices like laptop computers, tablets, and smartphones—called “blue light”—has been shown to affect brain activity rather than promote relaxation. It may also delay the natural release of melatonin that prepares the body for sleep.
- Go to sleep at the same time every night (and wake up at the same time each morning). It may seem like a small change, but developing a steady sleep-wake routine helps to regulate your internal clock. Once your body gets used to going to bed and waking at the same time, it will fall into a natural rhythm and you’ll have an easier time falling asleep (and staying asleep).
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Getting enough good-quality rest each night is one of the best things you can do for your health—not to mention your productivity and creativity.
Calmful Sleep was developed specifically for those times when we need sleep support. The nutrient-rich powder is sweetened with organic stevia and has a delicious mixed berry flavor. Formulated with a unique blend of magnesium, Suntheanine®, GABA, and melatonin, it helps your body to ease into restful sleep each night so you can