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Optimising Sleep 😴

My Relationship with Sleep

Since becoming a teenager and with medicines I have taken, I have always had a bit of a bad relationship with sleep - sleeping too long, not feeling rested afterwards and being too tired has always been a bit of a problem of mine. Below is what I have done to try and combat this and optimise my sleeping

Breathing through my nose during sleep

You may/may not have heard that breathing through your nose, and not your mouth, when sleeping is healthier for you

And I have felt the difference in how I feel once I wake up when I use the following tools (which you can buy online from shops like Amazon) to help me breathe through my nose and not my mouth:

Nasal dilators
Nasal strips
Mouth tape

Supplements

I have been taking the following supplements, in the morning to help wake me up, and at night time to help me have a more restorative sleep

Evening Supplements / Tea

L-Theanine (amino acid from tea leaves): supports relaxation and sleep quality.
Magnesium: relaxes muscles and supports GABA activity in the brain.
Ashwagandha: adaptogen that may lower stress and help sleep cycles.
Herbal complexes with valerian, hops, lemon balm, chamomile

Morning Supplements / Tea

Electrolytes and hydration
Green tea / Matcha
Yerba Mate
Vitamin B12 / B-complex
Iron / Vitamin D / Multivitamin

Other tips and tricks

Sunlight alarm clock that turns light on when you wake up in the morning
Cold water or shower in the morning
Motivation triggers - something to look forward to when you wake up
Alarm to get you out of bed - either putting on the other side of the room or an alarm that you need to scan a barcode

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