Facebook Pixel
5 Tips for better sleep!

A good night’s sleep is just as important as regular exercise and a healthy diet. Why? Because research have shown, that poor sleep has immediate negative effects on your hormones, weight, exercise performance, and brain function. 

Over the past few decades, both sleep quality and quantity has declined (1). In fact, many people regularly get poor sleep. This is mainly due to our choice of lifestyle - we simply do not prioritize getting the sleep we need and it can have consequences for our general health. 

If you have trouble sleeping, see below tips on how to support your sleep best way possible.  We hope to inspire you!


1. Create a good night routine!
A good evening routine is a great start for better sleep. You might not be able to do it every day, but use it as much as you can: 
  1. Start by turning off the TV an hour before you go to bed!
  2. Take a nice long hot shower.
  3. Get some fresh air into your bedroom - most of us sleep best in 18-20 C.
  4. Drink a warm cup of relaxing tea with camomile or lavender.
  5. Breath! Meditation and breathing go hand in hand. Give yourself 5 min. where you focus on your breathing.

2. Magnesium...
Magnesium is a natural and essential mineral the body uses for many of its critical functions. 

It is especially important for your muscle function, your nervous system and bone health. 

Because of its support of the muscles and nervous system, it can have a positive effect on your sleep, making sure your muscles relax better. This is why many take magnesium before bedtime to secure a more calm sleep.


3. NO screen in bed!
... or even better - no screen time an hour before bedtime. The production of your sleep hormones is highly affected by the light emitted from the phone, tv and iPad. "Blue Light", as it's called, will decrease the production of Melatonin, which is the body's own sleeping drug. The blue light makes the brain think it's daytime, which will make it more difficult for the body to fall asleep.

So, if you are having trouble sleeping, the first thing you can do is move the phone out of the bedroom!

4. Gingko Biloba Extract

Ginkgo Biloba leaf, also called Temple Tree, has been used in China for almost 5000 years, to support the nervous system, memory and blood flow. 

Gingko Biloba as a supplement is based on the extract of the leaves of the Temple Tree. 

As it's has a natural supporting effect on the nervous system, it can be used to support your sleep as well.  We recommend taking it 30-60 min. before bedtime for optimal effect.


5. EXERCISE, but...
Exercise is one of the best science-backed ways to improve your sleep and health... BUT not too late in the evening.

Daily exercise has been shown to affect the time it takes to fall asleep and the sleep quality itself (2)

If you do your exercise too late, it can have a negative effect on your sleep because it increases alertness and hormones like epinephrine and adrenaline.

So make sure to move min. 30 min. a day to support your sleep and daily health.