Step 1: Calculate Your Body’s Best Bedtime
To figure out your body’s best bedtime, follow these 3 easy steps:
- Determine your typical wake time.
- Count back 7.5 hours.
- Set your alarm clock to remind you to go to bed at that time.
The average person should get five full sleep cycles (90 minutes each), which adds up to 7.5 hours a night. If you typically wake up at 6 a.m., calculate back 7.5 hours and go to bed by 10:30 p.m. Setting your alarm clock for 10:30 p.m. then serves as a reminder for you to turn off the lights and turn in for the night.
Step #2: Calcium and Magnesium
Calcium and magnesium are two of the best natural sleep aids available. Both of these essential minerals help maintain nervous system health and actually reduce anxiety and promote calm. A deficiency in magnesium has been shown to cause insomnia and restless leg syndrome. If you’re having trouble sleeping and aren’t already using these supplements, give them a try. Take 600mg calcium and 400 mg magnesium daily.