Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. Bul also is can have more profound consequences on your physical health, including obesity, heart disease and diabetes, poor sleep also shortens your life expectancy.
Sleep boost inmunity, sleep can slim you, it's believed to be because sleep deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger stimulating hormone).
Sleep boost mental wellbeing, prevents diabetes, heart disease, increases sex drive and fertility.
Thats why having a good quality sleep should be one of your priorities. A good night's sleep is just as important as regular exercise and a healthy diet.
Most of us need around 8 hours of good quality sleep a night to function properly, but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.
As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it's likely that you're not getting enough sleep.
So here are my tips for a deeper and quality sleep
-Increase bright light exposure during the day
Your body has a natural time keeping clock known as your circadian rhythm, natural sunlight or bright light during the day helps keep your circadian rhythm healthy.
-Try to sleep and wake at consistent times
Your body's circadian rhythm function aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid long term sleep quality, after weeks you may not even need an alarm.
-Skip the afternoon caffeine hit Caffeine functions as a stimulant and can stay in our systems from 4 to 6 hours on average. You can enjoy your daily caffeine hit before midday and stick to caffeine free beverages in the afternoon.
-Relax and Clear Your Mind in the Evening
Many people have a pre sleep routine that helps them relax. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, aromatherapy (essential oils like lavender, valerian, clary sage), visualization, try what works best for you.
-Eat a balanced and wholesome dinner Consuming a balanced meal that contains protein, fat and a complex carbohydrate source ensures you are not going to bed uncomfortably hungry. Ideally try to have dinner 2-3 hours pre-bedtime so your body has time to digest the food and rest.
-Switch off from technology 1-2 hours pre bed time This can be hard at first but it is so important when it comes to sleep. Our phones and laptops emit blue light which can disrupt our sleep patterns. Disconnecting can also be incredibly grounding and allows us to be present with ourselves and our loved ones.
-Enjoy a cup of herbal tea Enjoying a cup of tea at night supports sleep in 2 complimentary ways. Firstly, many herbal teas contain compounds that help to calm our nervous system. Secondly, the simple ritual of taking time out to stop and make a tea can be a calming process in itself. When picking a herbal tea make sure to opt for a caffeine free version. Some delicious sleepy teas include those that contain chamomile, lavender, passionflower or lemon balm.
-Top Tip: Magnesium Glycinate For those that struggle with insomnia or difficulty falling asleep, supplementing with magnesium can be very beneficial during times of stress. If you have implemented the above steps and are still struggling, consider talking to your practitioner about magnesium for sleep support.
I hope this can help you to rest better!
Lissette xx