MAGNESIUM
Magnesium is an essential nutrient for overall health and wellness, and most Americans are deficient.
Research has shown a possible correlation between magnesium and sleep quality (1). Magnesium may also ease symptoms of stress, anxiety, and muscle tension, which can improve sleep.
Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium.
Magnesium is an essential nutrient for muscle function, and helps muscle tissue to relax. A deficiency in magnesium can increase muscle tension.
GABA
If you struggle with anxiety, Gaba is a natural anxiety supplement that can, in turn, aid in better sleep. Gaba (gamma-aminobutyric acid) is a natural chemical produced by the brain, and is a valuable anti-anxiety neurotransmitter.
When we experience stress, the adrenal glands are triggered to produce hormones that trigger what we know as “flight or fight” responses. Gaba counteracts these natural stimulants by relaxing the brain.
Gaba is mostly used as an anti-anxiety remedy, but it has many other benefits like helping with inflammation issues, PMS relief, and other chronic pain issues.
*Drugs such as alprazolam (Xanax) and diazepam (Valium) work by increasing the amount of GABA in the brain.
MOUTH TAPING
Mouth taping is simply laying a piece of tape over your lips to keep your mouth closed while you sleep. It encourages nasal breathing which is linked to a myriad of health benefits, and protects you from the health risks associated with mouth breathing.
Shh Tape - mouth tape I use (ALEX15 for 15% off)
Importance of Nasal Breathing
Humidifies and warms inhaled air
Increases air flow to arteries, veins, and nerves
Increase oxygen uptake and circulation
Slows down breathing
Improves lung volume
Helps your diaphragm work properly
Aides your immune system
Lowers your risk of snoring and sleep apnea
Supports the correct formation of teeth and mouth
Aides in the production of Nitric Oxide
Filters out airborne allergens and other pollutants
Risks of Mouth Breathing
Crowded Teeth
A Lack of Nitric Oxide
Cracked Lips
Cavities
Gum Disease
Digestive Issues
Chronic Fatigue
Snoring
Headaches
Sore Throat
Heart Disease
High Blood Pressure
ADD/
Diabetes
Clear Nasal Passage
A clear nasal passage is important for sleep as it promotes nasal breathing. Things like deviated septums, nasal polyps, and the like require more medical care. However, if blocked nasal passages are due to the occasional allergy or sickness xylitol and and/or saline can do wonders.
Red Light
Circadian rhythms are not affected by red light, making it one of the best lights to use at night. Research has shown that red light exposure can improve sleep (2) and increase melatonin.
Reducing all other lights and switching to red light at least 60 minutes before bed will signal and prep your body for sleep.
Loftie red light lamp - this is the lamp we have and LOVE it
Blocking Blue Light
The light receptors in the eyes that affect the circadian rhythm are especially sensitive to blue light (3). Blue light suppresses melatonin and causes the body to maintain alertness. If you are regularly viewing blue light at night your body will be convinced that it is still daytime, which can disrupt the circadian rhythm and decrease sleep quality.
It is best to avoid electronics an hour before bed. However, if electronics are a must, then consider reducing the blue light settings on your device and/or wear blue light blocking glasses.
Swanwick - these are great, but they are kind of pricey. You don't necessarily need one this pricey IMO.
Sources:
1 Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
2 Zhao, J., Tian, Y., Nie, J., Xu, J., & Liu, D. (2012). Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of Athletic Training. 2012 Nov-Dec;47(6):673-8.
3 Goldstein, C. A. (2022, May 20). Overview of circadian sleep-wake rhythm disorders In A. D. Benca (Ed.)., Retrieved April 28, 2023, from
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