5 Habits for Better Sleep and More Energy
Overview
Have you ever laid in bed, staring at the ceiling, desperate for sleep but it just doesn't come? I've been there. And as someone who once struggled with sleep, I've discovered a transformative nighttime routine that doesn't just work for me, but could work for you too. In this engaging episode, I'm pulling back the curtain on the five key elements that revolutionized my relationship with sleep and sharing my own sleep-enhancing habits.
What you'll learn in this episode:
00:00 | Intro
01:25 | Five things that have changed my sleep habits
03:22 | Nighttime routine for better sleep
05:39 | Supplements
06:44 | What I use instead of my phone at night
09:16 | The importance of magnesium supplements
11:49 | Apigenin supplement
13:11 | Why I don't take melatonin
14:16 | Mouth taping for better sleep, more energy, and a defined jawline
18:21 | Exercise and alcohol in relation to sleep
Resources:
Shop all my sleep products HERE
Huberman Lab Sleep Toolkit
Disclaimer: This podcast is intended for educational purposes only and is not to be taken as medical advice.
This episode is not sponsored. Product links may contain affiliate links that are eligible for a small commission.
Sleep Better and Conquer Mom Guilt: A Comprehensive Guide
Welcome to the Mom Guilt podcast, where we dive deep into the tools and systems that can help you navigate the challenges of motherhood and prioritize your own well-being. In today's episode, we're tackling a topic that is near and dear to my heart: sleep. As a self-proclaimed sleep enthusiast, I've struggled with sleep issues in the past, but I've discovered five key strategies that have transformed my sleep habits and allowed me to conquer mom guilt. In this article, we'll explore each of these strategies in detail, using verbatim quotes from the podcast transcript to provide insights and guidance.
1. Develop a Night Routine
"Starting with a night routine is not perfect always, but if I were to have the absolute perfect nighttime routine, I would start with a warm bath and soak for 20 to 30 minutes." - Vanna
A night routine is essential for setting the stage for a restful night's sleep. Just like we establish routines for our children, we can benefit from a structured wind-down routine ourselves. Vanna's night routine includes a warm bath with magnesium salts, which promote relaxation and muscle recovery. This is followed by skincare and taking supplements, such as a probiotic and a skin supplement. By creating a consistent routine, we signal to our bodies that it's time to unwind and prepare for sleep.
2. Take Sleep-Supporting Supplements
"The first supplement I take is magnesium, specifically Moon Juice Magnesium Ohm. It has three different magnesiums in it and l-theanine, which promotes relaxation." - Vanna
Supplements can play a crucial role in improving sleep quality. Vanna recommends Moon Juice Magnesium Ohm, which combines different forms of magnesium with l-theanine, a compound known for its calming effects. Additionally, she takes Apigenin, a supplement that promotes muscle relaxation and sedation. It's important to note that everyone's needs may vary, so consulting with a healthcare professional is advisable before starting any new supplements.
3. Avoid Melatonin
"I used to take melatonin every night, but I've learned that it can cause hormone imbalances and dependence." - Vanna
While melatonin is commonly used as a sleep aid, Vanna advises against its regular use. Melatonin is a hormone naturally produced by the body in response to light exposure. Supplementing with melatonin can disrupt the body's natural hormone balance and lead to dependence. It's best to explore other sleep-supporting strategies before considering melatonin as an option.
4. Try Mouth Taping
"Mouth taping has helped me wake up more energized and ready to start the day." - Vanna
Mouth taping is a technique that involves using tape to keep the mouth closed during sleep. While it may sound unconventional, mouth taping can have several benefits. It promotes nasal breathing, which increases nitric oxide production and helps lower blood pressure. Additionally, it can reduce snoring and prevent dry mouth. However, it's important to consult with a healthcare professional if you have any underlying breathing issues before trying mouth taping.
5. Incorporate Exercise and Limit Alcohol
"Working out every day and avoiding alcohol have both had a positive impact on my sleep quality." - Vanna
Regular exercise has been shown to improve sleep quality by raising core body temperature and promoting relaxation. Vanna recommends working out in the morning to boost cortisol levels and provide energy throughout the day. Additionally, limiting alcohol intake can significantly improve sleep. Even one drink a day can disrupt sleep patterns and lead to grogginess in the morning. By prioritizing exercise and reducing alcohol consumption, we can optimize our sleep and overall well-being.
In conclusion, by implementing these five strategies, you can transform your sleep habits and conquer mom guilt. Developing a night routine, taking sleep-supporting supplements, avoiding melatonin, trying mouth taping, and incorporating exercise while limiting alcohol can have a profound impact on your sleep quality and overall health. Remember, these strategies may not work for everyone, and it's essential to listen to your body and consult with a healthcare professional if needed. Sleep is a vital component of self-care, and by prioritizing it, you can experience the freedom and well-being you deserve as a mother. So go ahead, give these strategies a try, and embrace the transformative power of a good night's sleep.