How to sleep better is something I’ve been struggling with quite a bit recently.
Getting enough sleep with a newborn is easier said than done and challenging, to say the least!
Why is sleep important?
- Quality sleep doesn’t only improve our moods but it also protects against weight gain, depression, heart disease and diabetes.
- It also allows our bodies to physically & mentally heal & recharge from the stresses of life
What happens when you deprive your body of sleep?
- Your hormones get messed up, for example, cortisol (a stress hormone) & ghrelin (the feed-me hormone) rise. This affects your ability to lose or maintain a healthy weight.
- We lose focus, clarity & reaction time
- We become more vulnerable to infections and illness because our immune system is affected as well.
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Since sleep has been on my mind and I’m trying my best to get the sleep I need I thought I’d share with you what I’m doing to sleep better.
Tips to sleep better at night
- Eat healthy fats, rich in omega 3 fatty acids like salmon & sardines. Getting plenty of these fats each day is associated with longer, deeper sleep because they are linked to healthy levels of melatonin (the sleep hormone). Here is a great salmon recipe.
2. Try not to exercise too close to bedtime, no closer than 2 hours. Exercising ramps up your metabolism and increases your body temperature making it more difficult to fall asleep.
3. If you’re hungry before bed try snacking on a handful of nuts or trail mix, like this one. Nuts provide protein & fat, which are more slowly digested and higher in magnesium, calming the nervous system. As opposed to eating foods high in carbs which flood your muscles with glucose.
4. Find a routine. Just like kids, it’s easier for us to unwind at night with a routine. Do something calming like reading a book, taking a bath (try this Oatmeal Cookie Bath) or drink something calming (this sleep tea is my favorite) no caffeine or alcohol.
You don’t want to include electronics in your routine and if possible try turning down your lights an hour before bedtime. The darkness will help your body produce melatonin.
5. Along those same lines try to keep a regular sleep schedule. Meaning go to bed and wake up at roughly the same time each day.
6. Use calming essential oils. You can add them to your bath water, put a drop or two behind your ears or on the soles of your feet. You can also make a spray and mist your room or sheets. Depending on the oil you can also add a few drops to a drink.
What are some of your tips to get a better nights sleep?
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