Page 14 - Fitness Guide - 25 Hacks to Get Your Sleep Back

Magnesium bath

13 Having a warm bath followed by exposure to a cooler environment has
been shown to improve sleep quality. (24) Adding Epsom salts (magnesium

sulfate) to a bath can enhance the relaxation effect. Add 2-3 cups to the
bath and soak for 20 min or more. Magnesium and sulfate are easily

absorbed through the skin (25) and help to improve blood flow and relax
muscles and extremities. If a bathtub is not available, a footbath can be

another option to increase magnesium levels and help to relax before bed.

Exercise regularly

14 Any type of exercise, from walking to resistance training, has a positive
effect on sleep quality and quantity. (26) According to scientists, it helps

people to fall asleep faster and spend more time in a deep sleep. However,

avoid doing high-intensity training close to bedtime, as it might wire your
CNS and prevent you from falling asleep. (27)

Essential oils

15 Oils like Roman chamomile or lavender are excellent for relieving stress

and anxiety and promoting sleep. Apply a drop or two of these essential
oils on temples, wrists, or necks before bedtime.

Address adrenal fatigue

16 People with adrenal fatigue have low energy levels due to insufficient
amounts of cortisol production. Even though it sounds paradoxical, they
cannot stay asleep at night. Low cortisol levels cause an inability to

regulate blood sugar properly. In order to mobilize glucose levels while

being asleep the body will release epinephrine and norepinephrine.

25 hacks to achieve better sleep quality Page| 11