8 Tips to Aid Sleep
by Kate Webb, Nutritionist
Whether it is having trouble falling asleep, staying asleep or waking up completely exhausted, these tips might help you get a better night’s sleep and wake with zest.
1. Keep to a sleep window as much as possible – a regular 8-10 hour block in which you sleep, going to bed at the same time each night and waking up in the morning at the same time.
2. Expose yourself to outside early morning sunlight for at least 20 minutes.
3. Support your gut microbiome – this has a big impact on your sleep. Feed it lots of different plant foods – vegetables, fruits, nuts, seeds, beans, lentils and wholegrains. These will also provide the micronutrients needed to make melatonin.
4. Back off the coffee and alcohol. Try a week or two without alcohol to see if you notice the difference, and consider cutting back on your coffee intake.
5. Find what works for you for stress management – breathing exercises, meditating on the beach, journaling, writing a to-do list before you go to sleep to get it all out of your head.
6. Keep the bedroom for sleep and intimacy only if possible.
7. Try to finish eating three hours before bed (not always possible!) so you’re not trying to sleep and digest at the same time.
Stay active doing things you enjoy – bonus points for walking/swimming/yoga outside and exposing yourself to early morning light at the same time.
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