How to get more sleep

Most of us struggle with poor sleep from time to time, and with the recent hot weather it’s certainly become more of a problem for many people!

You probably know some of the obvious ways to improve your sleep such as limiting caffeine and screen time, but there are a number of other strategies that can help you to increase the amount and quality of your shut-eye.

 

Routines

With sleep, timing is everything. If you can it’s a good idea to try to get up and go to bed at the same time each day.

It’s also been found that having a shower before bed can help you to drift off as the change in body temperature tells your hormones to get ready for sleep.

Another key part of your routine should be to avoid using and watching screens too close to bed time. This affects your melatonin levels, which is the hormone that regulates our body clock. So put down your smart phone and read a book instead, perhaps.

 

Exercise

It has been proven that the endorphins released from exercise, as well as the associated fatigue, can assist in promoting sleep.

Conversely, exercising (particularly anything high-impact) too close to bedtime can be detrimental as your body can struggle to relax and switch off from the stimulation.

Getting into a regular exercise routine, whether walking the dog, playing a sport or attending the gym will assist in promoting your overall wellbeing, and the quality of your sleep.

 

Vitamins and Minerals

The modern Kiwi diet is unfortunately lacking in some nutrients due to the nature of our soil. A big one in terms of sleep quality is Magnesium. Taking one or two of these before bed can really assist with muscle relaxation and help you get to sleep. Talk to your doctor or pharmacist if you think that a Magnesium supplement could benefit you.

It's also important for quality beauty rest and muscle repair that you are getting adequate Iron, as well as your B vitamins. 

If you are feeling sluggish a lot of the time, it's always best to check in with your GP to see if there's something else going on. 

 

Acupuncture

Acupuncture has been used for centuries to treat all kinds of issues, and insomnia is no exception. Our resident Acupuncturist - James, is trained in both Eastern and Western techniques, and he can assist with a plan to help your body get back to normal sleep patterns. Talk to him today if you would like to find out more about how it works, and how Acupuncture could help you.