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With all that has happened in the world during the last few years plus the current economic status, many of us are really feeling a huge amount of pressure. All this stress can negatively affect our sleep, hence making things worse.

We cannot eliminate the stress right now, but we can do some things to reduce it so we can get a better night's sleep.

Here are my 7 ways to improve your sleep

1. Don’t listen to the news

Yes, it is that simple. Turn off the tv and Facebook. Unfortunately, we only hear the negative in the media, not the positive. You do not need to listen to the negativity right now 

2. Do not consume coffee, caffeinated drinks or dark chocolate after 3 pm

Caffeine has a different effect on everyone. But if you are having trouble with sleep, it may be a good idea to stop consuming any food or drinks with caffeine after 3 pm to see any improvements. Caffeine can also increase anxiety in general. Even a single piece of dark chocolate can be enough to get your heart racing! You might find you can fall asleep at night after consuming caffeine, but it could still affect the quality of your sleep. You may find that you toss and turn more especially if your mind is racing and you may find it more difficult to get out of bed the next morning.

3. Create a bedtime routine 

How do we get our babies to sleep? That’s right -  with a consistent bedtime routine! And it is no different for Mumma! Once you have your kids off to bed, it is time to start your very own routine. This could include a quick tidying of your space, showering and using your favorite skincare products, and then sitting down with a book and a cup of herbal tea. Try to stay off screens as the blue light sends signals to our body that it is daytime and we should be ‘awake’. Dim the lights to get yourself ready for sleep. Oh and try to get to sleep at the same time every night.

4. Get outside

Getting adequate sunlight throughout the day has so many benefits. As human beings, we need sunlight for overall well-being. Sunlight boosts serotonin, the hormone responsible for our mood. If our body is not producing enough serotonin, then we are at risk for depression and anxiety. 

Sunlight first thing in the morning also regulates our circadian rhythm, our built-in clock which tells our body when to wake up, when to eat, and when we should be falling asleep. 

5. Increase Magnesium

A lot of us in the modern world are deficient in the mineral, magnesium. This is because our soils are depleted in magnesium (as well as many other minerals) so we are getting an insufficient amount through the food we eat. Magnesium is an important mineral as it calms down the nervous system to relax your body to prepare for sleep. A magnesium supplement can be taken 1 hour before bed or you can increase the amount of magnesium-rich foods in your diet. These foods include leafy greens, black beans, flaxseeds, kidney beans, tofu, pumpkin seeds and almonds. Another option is a magnesium oil spray, which is applied to bare skin and absorbed into the body.

6. Use essential oils 

Pure essential oils will help relax our mind and body in preparation for a good night’s sleep. My favorite oils are lavender, Valerian and Roman Chamomile. These oils can be diffused in the bedroom, added to the bathwater or added to some coconut oil and massaged on the body.

7. Get active

Incorporating some exercise in your day to tire you out - even if it is a 30-minute walk will help you get a better night’s sleep. Exercise is so important for your mental health as well as it releases endorphins which will lower cortisol and can contribute to having a better night’s sleep. See best types of exercise for exhausted mums

If you need further guidance with getting better nights sleep and improving your overall help, consider working with me