Top Tips for Better Sleep
We all know just how important sleep is for our overall health, but many of us have trouble falling asleep and/or staying asleep without any clear reason why. One of the best ways to improve sleep quality is to create and stick to a routine around sleep. When it comes to health, consistency is key.
Our bodies thrive off of routine. Try to go to bed and wake up at the same time each day - even on the weekends. Target getting as much good quality sleep before 2:00AM as possible. This is when sleeps is most restorative. When possible, keep napping to a minimum (20 minutes) to prevent disruption of your sleep cycle (ie. circadian rhythm).
Here are a few other ways to improve sleep quality:
Turn off all screens (TV, computers, cell phones) at least an hour before bed. Try not to keep your phone in your bedroom. Keep lights dim in the evening to help boost melatonin - your main sleep hormone. Make sure your bedroom is dark with good blinds or use an eye mask if needed.
Keep it cool when you sleep. The optimal temperature for good sleep is 60-67’F (15-20’C). Wear losing fitting clothes to bed for good circulation.
Relax before bed. One of the best ways to relax before bed is to have a hot bath or shower before going to sleep in a cool room. The temperature shifts can help induce deep sleep.
Avoid eating at least two hours before bed. Herbal tea before bed can help with relaxation, but avoid caffeinated beverages after 5:00PM - or earlier if you are sensitive to caffeine.
Enjoy the sunshine! To help improve sleep quality, get outside (especially early in the morning). Let that beautiful warm light hit your face. Bonus! Go for a walk outside in the morning, as movement and exposure to the sun in the morning helps maintain your circadian rhythm.
Consider supplements containing relaxing herbs such valerian root, passion flower, lemon balm and chamomile before bed. Magnesium, l-theanine, GABA and melatonin are also good options.
I highly recommend Designs for Health Insomintol which combines relaxing herbs with l-theanine, GABA and melatonin. Insomintol is now available at Wolseley Wellness Centre on Corydon. I recommend speaking to a health practitioner if taking GABA and/or melatonin long term.
If you have tried the above recommendations, but still have difficulty falling asleep or staying asleep, I recommend speaking doctor to rule out any conditions such as sleep apnea, hormone imbalances or nutrient deficiencies.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones.