Avoid alcohol
Booze may help you fall asleep initially, but your liver metabolises the alcohol using the sleep hormone adenosine. Once the alcohol is metabolised, the adenosine decreases and you may suddenly find yourself awake, and probably dry-mouthed and sore-headed too 😫
Get more magnesium in your diet
The research is clear: a lack of magnesium can result in sleeplessness. Magnesium rich foods include dark leafy green vegetables, nuts and seeds, legumes, and dark chocolate. You could also consider supplementing. U ULTRA Recovery contains high-quality magnesium in a clinically-trialled dosage 😉
Establish a routine
One of the best (but also hardest in terms of lifestyle adaptation) things you can do is establish a regular sleep routine by going to sleep and waking up at the same time each day. Not possible? Start off by waking up at the same time each day. If you went to bed late try to have a 40-minute daytime nap to catch up 😴
Eliminate impediments
No screen-time an hour before bed; try reading, do a crossword puzzle, write your to-do list for the next day.
Avoid beverages in the 45 minutes prior to bedtime to avoid middle of the night trips to the loo.
Ensure your room is as dark as possible
