7 Ways To Get a Goodnight’s Sleep Despite It Being Sunday
Sunday is by far the toughest night of the week for getting a good night’s sleep, according to a new study*.
Three times as many people (46%) sleep poorly on Sunday compared to any other single night, according to a survey of 4,279 Americans and Britons conducted by pollsters YouGov.
According to sleep expert Dr Steve Orma, “The biggest reason that so many people sleep badly on Sundays is that the weekend is when they throw off their normal sleep routine. Many people go to bed later on Friday and Saturday nights and then sleep in later on Saturday and Sunday mornings. So, when they go to bed on Sunday night, they’re often just not tired. And when they can’t sleep, they start to think about why they’re not sleeping, which only makes things worse.”
Additionally, says Dr Orma. “On weekends, people drink more alcohol, which definitely disturbs sleep.”
Stressing and feeling anxious about returning to work on Monday may also be factor.
Alcohol, stress and sleep disruption depletes the mineral “magnesium” from the body. Known as the anti-stress mineral, most of us do not get enough magnesium in our diet – over 75% do not get their recommended daily allowance.
Here is Why Magnesium is So Important For Restful, Rejuvenating Sleep:
1. The production of the sleep-regulating hormone, melatonin is disturbed without sufficient magnesium. Magnesium facilitates melatonin pathway production and relaxes muscles and tension so that you can fall asleep more easily and sleep restfully. Being able to relax is a must for falling asleep. If you are tense or restless, you are not going to be able to fall asleep.
2. Magnesium activates GABA(A) which is the main inhibitory neurotransmitter of the central nervous system, and so activation of GABA(A) receptors helps sleep.
3. Research on magnesium and sleep shows that oral magnesium reverses age-related neuroendocrine and sleep EEG changes.
4. Serotonin, the feel good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function.
5. Magnesium reduces heart rate response to sympathetic nervous stimulation, to exercise, and to sleep problems.
*Source: International poll conducted by YouGov for Calm.com
1. Supplement with magnesium. Not all forms of magnesium are easily absorbed by the body. Magnesium citrate powder is a highly absorbable form that can be mixed with hot or cold water.
2. Electrical appliances and electro-magnetic radiation in the bedroom is a factor to be aware of that makes falling asleep and staying asleep more difficult. Keep these to a minimum, do not sleep next to your cell phone, computers, tv, etc.
3. Room temperature – 68 degrees is ideal, any warmer and it can disrupt sleep and make it harder to fall asleep..
4. Improving air quality in the bedroom by using an air filtration system or a humidifier.
5. Darkness of bedroom is a factor, the darker the better.
6. Eating before bedtime affects sleep quality, avoid sugar, alcohol and simple carbs, all of these affect sleep quality.
7. Exercise before bedtime can also disrupt sleep.