The six changes you need to make to help you get a good night’s rest
9th December 2018

Don’t drink coffee after midday, lean legs up against a wall for 10 minutes and take magnesium before bedtime: The six simple tricks to help you get a good night’s rest every time

  • As life gets busier, many struggle to fall asleep as they toss and turn for hours
  • But there are things you can do to make sure you get a good eight-hour rest
  • Nutritionist Jessica Sepel revealed the six tricks that will help restore your sleep

As life gets busier, many people struggle to fall asleep as they spend hours tossing and turning between the sheets.

But there are simple things you can do before you hit the bedroom to make sure you get a good eight-hour rest.

Here, Australian nutritionist Jessica Sepel revealed the six tricks that will help restore your natural capacity for a deep night’s sleep every time.

Australian nutritionist Jessica Sepel (pictured) revealed the six tricks that will help restore your natural capacity for a deep night’s sleep every time

Avoid caffeine after midday

Drinking a cup of coffee can help get your morning boost of energy.

But having too much caffeine throughout the day or drinking it at the wrong time can disrupt your sleep at night.

Jessica said you should avoid all forms of caffeine after midday.


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Lean your legs up against the wall

‘Yes, this is exactly as it sounds,’ Jessica insisted.

After a long day at work, she suggested spending just 10 minutes to lean your legs up against the wall as it helps with unwinding.

‘Shuffle as close to a wall as is comfortable and then slide your legs up, allowing the weight of your legs to rest on the wall itself,’ she said.

‘Lay there and focus on breathing in through your nostrils and out through your mouth. This is an incredibly calming pose and soothes our nervous system.’

As life gets busier, many people struggle to fall asleep as they spend hours tossing and turning between the sheets (stock image)

Eat a balanced meal at dinner

For dinner, Jessica suggested having a balance meal that contains protein, fat and a carbohydrate on your plate.

‘[This] ensures you are not going to bed uncomfortably hungry,’ she explained.

Ideally try to have dinner at least two hours before bedtime so your body has enough time to digest food and rest. 

Switch off technology 

Taking breaks from technology ideally one to two hours before bedtime will help you nod off faster, Jessica explained.

‘Our phones and laptops emit blue light which can disrupt our sleep patterns. Disconnecting from social media and our emails can also be incredibly grounding,’ she said.

The nutritionist revealed the simple things you can do before you hit the bedroom to make sure you get a good eight-hour rest

Drink herbal tea

She said there are two benefits of drinking a cup of herbal tea every night.

‘Firstly, many herbal teas contain compounds that help to calm our nervous system. Secondly, the simple ritual of taking time out to stop and make a tea can be a calming process in itself,’ she said.

Jessica suggested getting caffeine-free tea that contains chamomile, lavender, passionflower or lemon balm.

Take magnesium 

For anyone struggling with insomnia or difficulty falling asleep, Jessica said magnesium works wonders for reducing stress before hitting the sheets.

‘If you have implemented the above steps and are still struggling, consider talking to your practitioner about magnesium for sleep support,’ she advised.

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