Sleep is one of the most important parts of overall wellness. Unfortunately, almost half of Americans report feeling fatigued throughout the week, according to the Sleep Foundation. But sleep is the time for your body to regenerate so that you’re at your best in waking hours. Setting yourself up for success with good sleep hygiene is crucial if you want to get good quality rest—sleep hygiene is your habits, conditions, and the environment in which you sleep.
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Your sleep quality can also impact how quickly you age—not getting enough sleep can cause your skin to take a hit, and as a result can make you look older. What are some helpful additions to your nighttime routine that will keep your sleep hygiene on point so you can get higher quality rest. We asked health experts what you should consider adding to your routine so that you can get to sleep and stay asleep.
You may not know this, but hormones drastically impact your sleep, and aging can cause your hormones to shift. “As women start moving through perimenopause and menopause, they may start to experience more difficulty getting quality sleep and supporting healthy energy levels. These challenges are often connected to hormonal changes, but can also be related to nutrient deficiencies.” Says Erin Stokes, ND, Medical Director at MegaFood. She recommends magnesium as a supplement you can take that will help you get better sleep and help with anti aging.
“Magnesium is an essential mineral that can ease muscle tension, and support a sense of calm. Some of the top sources of magnesium are beans, greens and nuts, which many Americans are not eating on a regular basis,” She says, “Some people may choose to supplement with additional magnesium with a convenient option like the MegaFood Relax + Calm Magnesium Soft Chews. A 2-chew serving delivers 250 mg of magnesium with a highly absorbable magnesium combination of citrate & malate.”
Another helpful ingredient for aging is retinol. “Retinol (preformed vitamin A) is 12 times more potent in the body than carotenoids like beta-carotene (provitamin A) found in plants. This nutrient supports a healthy gut lining, skin, vision, immune system, and iron levels, as well as gene expression and the health of developing fetuses.” Says Whitney Crouch, a registered dietitian. Retinol can be found in foods like liver, cod liver oil and pastured eggs, dairy, and butter/ghee. You can also purchase skincare products with retinol in them to use topically. But, using retinol on your skin can get tricky if you don’t use it correctly, so it’s important to know the potential risks.
Making sure you prioritize rest is essential—at the end of the day, going to bed at a reasonable hour is more important than productivity. Making sure you take the time to do your nightly rituals is the best way to get your brain ready for rest and to unwind. Consider adding these two ingredients to your nighttime routine to give your sleep hygiene that extra boost.
