My Tips for a Good Night’s Sleep

Sleep is one of the most routine things we do. If you struggle with sleep, you may need medical attention to diagnose and solve your issues. Assuming you do not have a medical condition, though, there may be some things you can do to improve the quality of your sleep. I make no claims that this will work for you, but I will just share the routine that works for me.

  • About 30 minutes before bed I take one 400 mg tablet of magnesium glycinate. I take KAL – Magnesium Glycinate 400, 180 tablets brand, but just make sure it is magnesium glycinate instead of other chelates (like citrate).
  • I then get in bed and inhale and exhale very slowly eight times. This is not chest breathing, but “belly breathing.” Put your hand on your stomach and feel it rise as you inhale. Inhale through the nose, not the mouth. Remember, this is not to be done quickly. It is slow.
  • When I get to the maximum inhale, I typically pause for a second or two before exhaling through the mouth.
  • Again, when the exhale is completed, I typically pause a second or two again before the next inhale through the nose.

After my eighth exhale is finished, I then read a book (not an e-book, and no phones or tablets – no blue light) until I get very sleepy. This is usually less than twenty minutes. When I click the light off, the room is also completely dark.

Since I began this routine I have had high quality sleep.