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Want better sleep?

November 01, 2024

Sleep is essential for overall health and well-being, affecting everything from mood and cognitive function to immune response and physical health. Most adults should aim for 8+ hours of quality sleep each night to ensure their bodies can repair and rejuvenate. However, many people struggle to fall asleep due to various factors, such as excessive blue light exposure from screens, high-stress levels, or an unbalanced diet. If you're finding it hard to drift off at night, implementing a few simple strategies can help you achieve a more restful sleep.

Limit Blue Light Exposure

One of the primary culprits of sleep disruption is blue light, which is emitted from our phones, tablets, and computers. To minimize its effects, consider adjusting your screen settings. For iPhone users, you can turn on "Night Shift," which reduces blue light by shifting the display to warmer colors. To activate this feature, go to **Settings** > **Display & Brightness** > **Night Shift**. You can schedule it to turn on at sunset or manually enable it to protect your eyes as evening falls. Limiting screen time at least an hour before bed can also help your body prepare for sleep.

Embrace Red Light Therapy

After the sun sets, incorporating red light therapy into your evening routine can significantly enhance your sleep quality. Unlike blue light, red light has a calming effect on the body, promoting melatonin production, the hormone responsible for sleep regulation. Red light exposure signals to your body that it's time to wind down, reducing the chances of insomnia. Consider using red light bulbs or a red light therapy device in your bedroom to create a soothing atmosphere conducive to sleep. I use Bontanny red light devices.

De-Stress Before Bed

Stress is a major barrier to restful sleep, so finding ways to unwind is crucial. Engage in calming activities such as reading a book, listening to classical music, or prayer and meditation. Staying off social media and other digital distractions can also help your mind relax and prepare for sleep. Creating a bedtime routine that includes these activities can signal your body that it’s time to wind down.

Be Mindful of Your Diet

What you eat plays a significant role in your ability to fall asleep. Foods high in sugar and caffeine can give you a burst of energy, making it difficult to settle down at night. Instead, focus on incorporating sleep-promoting foods, such as nuts, bananas, and leafy greens. Magnesium is particularly important for sleep quality, as it helps regulate neurotransmitters that promote relaxation. Approximately 70% of people are magnesium deficient, which can lead to sleep disturbances. Using a magnesium cream before bed can be an effective way to supplement your intake and promote deeper sleep. I use a tallow and magnesium oil cream. Use code JESSICAREY for 10% off.

Remember that prioritizing your sleep is an investment in your overall health and well-being. So tonight, set the stage for a peaceful slumber and wake up rejuvenated and ready to take on the day!