Step 1: Optimize Your Evening Routine (2-3 Hours Before Bed)
✅ Take Magnesium Supplements – Magnesium helps relax muscles, calms, and improve sleep quality.
Best option: Magnesium glycinate or magnesium L-threonate.
Dosage: 200-400 mg, taken 1-2 hours before bed.
✅ Avoid Screens & Blue Light – Exposure to screens (phones, tablets, TVs) can suppress melatonin production.
What to do: Stop using screens at least 1 hour before bed.
Alternative: Use blue-light-blocking glasses or red light settings if screens are unavoidable.
✅ Practice Relaxation Techniques – Yoga Nidra or meditation can slow your mind and prepare your body for rest.
Try this: A 10-20 minute Yoga Nidra session or guided meditation before bed.
Step 2: Prepare Your Sleep Environment (30-60 Minutes Before Bed)
✅ Use Cotton Bedding – Breathable, natural cotton bedding helps regulate body temperature.
What to get: 100% organic cotton sheets and pillowcases.
✅ Wear an Eye Mask – Blocks out light, which helps boost melatonin levels.
Best choice: A contoured sleep mask that applies no pressure on the eyes.
✅ Use Noise Reduction Ear Plugs – Helps block out disturbances.
Best options: Silicone, or noise-masking earbuds.
Step 3: Mouth Taping (Right Before Bed)
✅ Why? Encourages nasal breathing, which can improve oxygen intake and reduce snoring.
How to do it: Use a gentle, skin-safe mouth tape (like Micropore).
Tip: If new to mouth taping, start with a small strip in the middle of your lips.
Step 4: Sleep Position & Final Adjustments
✅ Set Room Temperature – The ideal temperature for sleep is 60-67°F (15-19°C).
✅ Lay in a Comfortable Position – Sleeping on your back is best for spinal alignment
✅ Relax & Breathe Deeply – Close your eyes, focus on slow breathing, and let go of the day.
Follow this routine consistently, and your sleep quality will improve significantly!
Mary Gillmore, Owner
02072480127
7 Well Court, EC4M9DN
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