I firmly believe in establishing a bedtime routine about an hour before you typically plan on going to bed. I shut off the computer, get my clothes and other things needed for the following day, set the alarm, wash face and brush teeth, and read for a few minutes before I’m ready for some shut eye. My body now tells me when it’s time for me to start shutting down.
Kim Fox, RDN, LD, CDE ///http://foxnutritionanddiabetesservices.com/
Stop drinking caffeine by 2 PM (including tea, coffee, soda, and any other caffeinated beverage). It takes several hours to be eliminated by the body so even if you can fall asleep right after consuming caffeine, the quality of your sleep is compromised. This results in that sleepy-groggy feeling you get even after a “full” night’s sleep.
Do 10-15 minutes of stretching or light yoga before going to bed. It helps relax your mind and body, making it ready for a good night’s sleep.
If you’re the type of person whose brain goes a million times a minute as soon as your head hits the pillow, this tip is for you. Instead of keeping your to-do list on your mind, leave a notebook by your bed and write it down. That way, it’s out of your head, you won’t forget about it, and you can work on it tomorrow. Because right now, it’s time for sleep.
Jamila Lepore, MS, RD/N /// www.nononsensenutritionist.com
Magnesium is a very effective sleep aid. Studies have shown that magnesium supplementation is a safe and easy way to improve relaxation, sleep time, sleep efficiency, and insomnia. Food sources of magnesium include pumpkin seeds, almonds, cashews, brazil nuts, peanut butter, cooked oatmeal, spinach, collard greens, soybeans, sesame seeds, and beans. A 20-30 minute bath soaking in Epsom salts (magnesium sulfate) is a relaxing way to absorb magnesium through the skin. The quickest way to get some extra magnesium (and zzz’s) is through supplementation. Some of the more common magnesium supplements, like magnesium oxide, are not well absorbed and have a laxative effect. The most absorbable forms of magnesium include magnesium citrate, malate, taurate or the chelated forms of magnesium including chelated magnesium glycinate, succinate or fumarate.
Susan Linke MS RD LD CLT/// www.susanlinke.com
I spend the last hour or so before bed winding down. I turn off my computer and put away my phone and usually read. I spend 10 minutes in legs up the wall pose (literally your legs up a wall), which can calm the nervous system.
Lauren Fowler, RDN, CD, CLT/// mindfulmealsblog.com
Having a set bed time most nights certainly allows my body to get in a rhythm. I also use a sound machine with either ocean waves or a light rain sound seems to do the trick for me.
Tina Braet Thomas, MA RD CDE CLT CWC LD/// http://coach.wellcoach.com/tina-braet-thomas/
I value my 7-8 hours of sleep each night, without a doubt. There certainly are nights where my mind is whirling, and I find that keeping a notepad and pen by my bed allows me to jot down my inspirations, allowing me to revisit them in the morning. Also, avoiding those tall lattes after 5pm is also wise!
Krista Ulatowski, MPH, RDN/// https://www.linkedin.com/in/kristaulatowski
Trying to reverse type 2 diabetes? It’s not always about diet. Getting 7-8 hours sleep most nights will help your body use insulin more efficiently, which makes it easier to control blood sugar and weight.
Karen Marschel, RDN LD CDE/// www.kmnutrition.com