Improving sleep quality is my New Year’s resolution. I often feel exhausted and find it hard to recover after workouts. Determined to solve this, I’m using a Garmin watch to track my sleep. The Body Battery feature shows how well I recover overnight and estimates my daily energy levels. Here’s what I’ve tried to enhance my sleep and my thoughts on each:
- Regular exercise helps, but strength training disrupts my sleep. Walking is pleasant but its effect on sleep is unclear.
- Yoga before bed is relaxing but doesn’t keep me asleep.
- I enjoy guided meditation at bedtime, though it doesn’t always make me sleepy. Persistence is key, as I’ve heard it improves with practice.
- Taking 3 mg melatonin gummies helps reset my sleep cycle when needed but I avoid daily use to prevent affecting natural melatonin production.
- I’m testing 200 mg of magnesium before bed, but no clear benefits yet.
- Drinking hojicha with milk and maple syrup seems to moderately improve my sleep, possibly due to its L-theanine and GABA content.
- Sleepytime tea and valerian root haven’t significantly helped, although the latter causes vivid dreams.
- Intimacy before bedtime aids in sleep quality but depends on energy levels.
- GABA and L-theanine are next on my list to try, based on promising research.
Everyone’s different, and what works for me might not work for you. Keeping a sleep journal could be useful to track what helps. If these methods don’t consistently improve my sleep, I might consider a sleep study or medication as a last resort. I hope sharing my experiences helps others on their journey to better sleep.