One of the main causes of sleep problems amongst business owners is stress. From anxiety and worries in the mind, to physical stress in the body caused by tension, deficiencies or other health problems. In this roundup I share my top 7 tips on how business owners can help their minds and bodies to relax in order to improve the quality and quantity of sleep.
1. Make sure you’re getting enough magnesium in your diet
Research has found that magnesium deficiencies contribute significantly to increased stress, sleep problems and high levels of anxiety, with some studies suggesting that up to 75% of people aren’t getting enough of this vital nutrient.
My best tip for improving your sleep is to make sure you’re getting enough magnesium in your diet each day. For busy business owners, this can often be difficult, as the coffee shop latte and sandwich or quick late night food delivery is unlikely to contain all the magnesium you need.
To make it easier, first track your intake using an app such as MyFitnessPal, and if you are deficient, try to include more foods such as avocados, legumes, seeds and whole grains. Some great snack ideas containing magnesium that are easy to reach for whilst at your desk are dark chocolate, kiwi and almonds. Alternatively, if you’re not a fan of these foods or you think you’ll struggle to incorporate them into your diet, try a 100% natural supplement instead, such as the Formulate Health Magnesium Formula.
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2. Exercise – get your body moving
Since the start of the coronavirus pandemic, many of us have been exercising far less than we did before. Whether that’s not getting our steps in each day, not being able to go to the gym or simply not commuting to work due to office closures. Lack of exercise can not only lead to health problems such as heart disease and chronic pain, but can also cause a whole host of problems related to sleep.
Have you ever lay in bed at night with so much adrenaline and energy, just wishing you could switch off? If so, ask yourself – ‘When did I last exercise?’ If the answer is a while ago, then get moving! Whether it’s a quick 15 minute yoga session or workout video of Youtube, a jog in the park or a bike ride at the weekend, set time aside in your calendar for exercise. Trust me, you’ll thank yourself for it.
3. Wind down – try meditation or breathing exercises
Mindfulness is one of the best natural sleep remedies available. Creating a sense of calm in the mind can significantly reduce cortisol (stress) and adrenaline levels in the body, therefore helping you to switch off and unwind at bedtime. Whether you try guided meditations using an app such as Headspace or Calm, or perhaps simply practice deep breathing, stretching and relaxation techniques yourself before bed. Either way this will help your body and mind to switch off in preparation for sleep.
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4. Move your phone elsewhere
If like many business people, you’re often tempted to check your phone in the evenings or check emails in the middle of the night, this tip’s for you. Instead of charging your phone next to your bed at night, move it elsewhere. Whether that’s in the plug socket at the bottom of your bed or better still, charge it in a different room overnight.
This sounds so simple but can be extremely difficult for those of us who struggle to switch off from work. Moving your phone will make you much less tempted to check it during the night, which will not only help you to switch off but will also reduce blue light, helping with the production of melatonin (our body’s sleep hormone).
5. Try a herbal supplement such as Ashwagandha
Ashwagandha is an ancient medicinal herb which comes from a plant also known as the ‘Indian Winter cherry’. This herb has been used for centuries all over the world to help with common problems such as stress, fertility issues, brain function and depression.
Image Credit: https://www.formulatehealth.com/pages/stress
In recent years, Ashwagandha has been found to significantly improve sleep quality and help treat insomnia. 100% natural supplements such as Ashwamag (a blend of ashwagandha and magnesium) can be extremely beneficial for those struggling with sleep problems and is a far healthier, more sustainable alternative to sleeping pills.
I hope this information has been useful in providing you the best tips on how to get better sleep in a healthy, natural way, and I wish you the best of luck in your efforts to improve your sleep.
If you’re struggling with sleep problems and nothing seems to work, ask yourself – ‘How many of these am I already doing?’ and if there’s any you’ve missed, give them a try!
Written by Mina Khan, founder of nutraceutical company, Formulate Health. Mina has over 25 years experience working as a pharmacist in the UK and a lifetime of experience and understanding of Indian Ayurvedic medicine and natural remedies.
