Tips to Help you Sleep Better

01/23/2021

There are some circumstances that can change or interfere with our normal sleeping patterns, especially stress, diet, illnesses, and the natural process of aging. However, there are some steps that we can take to improve our general sleep quality. Here you have some tips to support your sleep naturally:

Establish good sleep habits

Going to bed and waking up at the same time every night will help your body to conciliate sleep faster. Use your bed just for what is meant to, don't watch TV or use your laptop or tablet. If you wake up in the middle of the night and can't sleep, wait 15 min and if you can't conciliate sleep, leave the bed and do another relaxing activity like reading or having an herbal tea. 


Create a Bedtime Routine

A routine communicates to your body that it's time for bed. Dim the lights to help stimulate melatonin production. A warm shower, incense, or relaxing music. Caffeine-free herbal teas like Tulsi, Valerian, or Chamomile are especially relaxing choices to sip before bed.


Block outside light

Closed your shades or use an eye mask to block light. Open the shades as soon as you wake up in the morning to support your normal circadian rhythms.


Colder room temperature

Your core temperature drops as your body prepare for sleep, so reducing the ambient temperature induces your body's sleep mode.


Turn off the electronics two hours before sleep

Blue light from electronics can delay the release of melatonin by 90 minutes. Artificial sources of blue light include fluorescent light, compact fluorescent light (CFL) bulbs, LEDs, flat-screen LED televisions, computer monitors, smartphones, and tablets. If you find it difficult to limit screen time before bed and you should use your night shift setting on your devices or download the f.lux app. Additionally, you can try investing in a pair of amber glasses. These tinted lenses are designed to block blue light from entering your eyes, so they won't disrupt your natural sleep cycle. It sounds very promising but the number of research about its efficacity is still small.


Improve your diet habits

Refined sugar, caffeine, and alcohol can negatively impact your quality of rest and your sleep cycles. Also, consuming a heavy meal and going to bed without fully digesting it can trigger acid reflux and impair sleep. Ideally, you should have your diner a couple of hours before going to bed.


Consider sleep-supporting supplements

Magnesium Glycinate can act as a neurotransmitter inhibitor in your brain, helping to support a calm and relaxed mood, a sense of well-being, and a healthy night's sleep. Other good options for supplementation are Melatonin and Gaba.


Exercise

Exercise boosts the body's natural rhythms and normal hormonal function. If you work out late during the day engage in light or moderate-intensity workouts.


Meditation 

Meditation helps you to calm your mind and thoughts before bed and aids relaxation. Did you know that during meditation your body rests 5 times deeper rest than sleeping?


Let me help you to create a nutritional and lifestyle plan to achieve your health goals.