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​Making The Most of Sleep.

​Making The Most of Sleep.

Posted by Carlee Quirk on 4th May 2020

With Mother’s Day less than a week away and all the uncertainty we have been and continue to experience I feel like a wonderful present every one could gift themselves right now is to carve out time to create greater SLEEP.


Why is sleep so important? Sleep is your life support system and Mother Nature's best effort yet at everlasting life. Sleep really plays a vital role in good health and wellbeing throughout your life. Getting enough quality sleep at the right times can help protect your learning, memory, immune system, mental and physical health as well as overall vitality.

The way you feel while you are awake depends in part on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health.
Sleep and wellbeing go hand in hand, getting a good night’s sleep is just as important to your overall health as eating well and exercising regularly. Think of your body like a factory. As you drift off to sleep, your body begins its night-shift work:

  • healing damaged cells
  • boosting your immune system
  • recovering from the day’s activities
  • recharging your heart and cardiovascular system for the next day

Yet in our busy and often stress charged society, many of us are not getting the quality 7 to 8 hours sleep that our body needs to perform these functions.

Seven Tips on Getting a Good Nights Sleep
- Think Ahead. Resolve yourself to get into a bed time routine - it is about convincing your body that the day is drawing to a close and you arw ready to wind down, this is something you should start doing 1 hour before bedtime.
- Routine. As far as possible try to go to bed at the same time each night. Establishing a regular sleeping pattern is beneficial for regularity of sleep quality.
- Last Meal of the Day. Try to avoid eating too close to bedtime, ideally you should aim for a light dinner 3 hours prior to bedtime.
- Magnesium. Magnesium plays an essential role in sleep by maintaining healthy levels of GABA, a clever neurotransmitter that promotes sleep. Studies have found that increasing magnesium both via food, supplemental magnesium and magnesium oil + lotions can improve sleep. Magnesium rich foods you can include in your daily meals include dark leafy greens, avocado, nuts, seeds, fish, beans and whole grains.
- Exercise. Make sure your body is tired, exercise and sleep go hand in hand with enhancing each other. Check out the awesome at-home exercises provided by - The Vive Studio PilatesYogaONEVoyage Fitness Swan Hill
- Relax. Relax. Make sure your bedroom is a restful and relaxing place. Keep your room tidy as much as possible. Meditation is a wonderful practice to aid relaxation and sleep. If you haven't already check out Breathe with RM who now has meditations available via popular Insight Timer App

So do you need more sleep?


What are your goals? is it getting into bed earlier? Improving the quality of your sleep? Choosing to include magnesium rich foods into your daily food intake? Or incorporating an exercise or meditation class into your day or week?

As mentioned Magnesium as a supplement can be greatly beneficial to improve both sleep onset + maintenance. If you do feel like a Magnesium supplement would be a great addition for you, arrange a free Acute Consultation via telephone by booking online with our Nutritionist Carlee.

Note - this is not medical advice nor a treatment suggestion for COVID19 or any other medical condition.