Tips for a better nights sleep
Sleep is one of the foundations of good health. It is a time when our brain and body repair, restore and detoxify. It is also something that can be difficult to come by regularly. Consider some of the following tips and if you are still having trouble obtaining regular good quality 7-8 hours of sleep, reach out. Poor sleep can impact mood, focus, immunity, weight, cardiovascular health and so much more.
RESET YOUR CIRCADIAN RHYTHM
Get outside in the light every morning for 15 minutes without sunglasses. Go for a quick walk, eat your breakfast outside or pull out a few weeds before you leave for work. In the evening keep the lights low from 7.30pm. Get up and go to bed at the same time every day, even on weekends (one sleep-in is OK). Aim for 8 hours of sleep, ideally from 10-10.30pm or earlier.
MANAGE YOUR STRESS DURING THE DAY AS IT ARISES
Sleep begins from the time you wake up. Dealing with stress as it arises during the day can help prevent it keeping you awake at night. Stopping to take a few deep breaths, exercising, taking a walk in nature, consuming a calming tea, or taking a supportive supplement or Rescue Remedy may help.
HAVE A SLEEP PROMOTING EVENING ROUTINE AND ENVIROMENT
From 7.30pm onwards keep the lights low. Avoid stressful conversations or stimulating TV programmes, like horror or violent movies. Create a sleep routine that works for you and do it every night, even on holiday. It might be stretching, a powdered magnesium drink, sleep tea, a warm shower (not hot), guided meditation, and/or reading.
Keep all technology away from your bed. If your bed is near your router/wifi, turn it off at bedtime. Try to get off devices at least 1 hour before bed or use blue light blocking glasses.
If you overheat, use natural fibre sheeting and light blankets that can be layered to suit. Have block-out blinds and no little lights on in room. Keep the room cool. If safe, have windows open or a fan pointed at your head if you suffer night sweats.
BALANCE YOUR BLOOD SUGAR
If you have sugar cravings, or get energy peaks and slumps, especially around 3pm, and sometimes find yourself lightheaded or irritable, you may have poor blood sugar balance. This can have a big impact on your ability to stay asleep, often resulting in being wide awake at 3-4am. Please reach out for help on how to balance your blood sugar.
MIND YOUR FLUIDS
Try to avoid any caffeine after 11am as it can stay in your system for 8 or more hours, depending on your detoxification pathways. Caffeine interferes with melatonin production and release. Have at least 2 litres of water during the day, but limit fluids after 7.30pm so you don't need to wake often to urinate. Avoid alcohol; it may make you sleepy but it has a huge impact on sleep quality and quantity.
There is so many variables that can impact your ability to fall asleep or stay asleep, and often there is no magic pill. Contact Lisa to investigate what may be affecting your sleep and get a plan in place.
