Getting a good night’s shut-eye is probably more important to your health than you realise. We literally regenerate overnight and not sleeping well can not only ruin your day but can also affect your hormones, your gut and even your ability to maintain a healthy weight. It’s easier said than done, but sleep hygiene should be a top priority for better health and well-being. Here are some tips!
Dietary Choices for Better Sleep
What we eat can significantly impact our sleep quality. Here are some dietary recommendations:
Limit Caffeine and Nicotine. Both are stimulants that can interfere with your ability to fall asleep. It’s best to avoid them, especially in the afternoon and evening.
Watch Your Alcohol Intake. While alcohol may initially help you fall asleep, it can disrupt your sleep cycle and reduce overall sleep quality.
Incorporate Sleep-Friendly Foods. Foods rich in tryptophan (like turkey, chicken, meat, nuts, and seeds), magnesium (such as leafy greens and bananas), and complex carbohydrates (like whole grains) can promote better sleep.
Supplements to Consider
Certain supplements can help enhance sleep quality, but it’s always best to consult with a healthcare provider before starting any new regimen. Common supplements include:
Melatonin. A hormone that regulates sleep-wake cycles, melatonin can be helpful for those struggling with insomnia or jet lag. But because we expose ourselves to so much unnatural light at night and often do not get enough sunlight in the day, we produce less melatonin than we should.
Magnesium. This mineral can help relax muscles and may improve sleep quality, particularly in individuals with low magnesium levels.
Valerian Root. Often used as a natural remedy for anxiety and sleep disorders, valerian root may help reduce the time it takes to fall asleep.
L-theanine. An amino acid found in green tea, L-theanine can help promote relaxation and reduce anxiety, making it easier to fall asleep.
Managing Screen Time
In our digital age, screens can pose a significant challenge to sleep hygiene. Here’s how to manage screen exposure:
Limit Blue Light Exposure. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone responsible for sleep. Aim to avoid screens at least an hour before bedtime.
Use Night Mode. Many devices have a “night mode” that reduces blue light emissions. This feature can be helpful if you need to use your device in the evening.
Create a Tech-Free Bedtime Routine. Engage in relaxing activities like reading a physical book, taking a warm bath, or practicing mindfulness before bed instead of scrolling through screens.
Avoid stress before bed-time
Avoid taking your work and your problems to bed with you. The bedroom should be a sanctuary and a place reserved for sleep and rest and of course other fun bedroom activities. Try not going to bed angry or irritable. Leave your issues for the next day and give yourself time to just be.
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