Sleep! It’s so important for our health yet so many of us fail to get enough or at least enough quality sleep, which is what matters. Sleep has regenerative effects and lack of it can have a huge impact on many areas of our health
We all need different amounts of sleep but quality is what matters. Normally 7-8 hours is advisable for most adults, but if you’re under stress, especially for a long time, then aim for 8-10 hours.
When it gets dark, our body releases a hormone called melatonin. It makes us feel drowsy and affects our circadian rhythms, so is vital for sleep. The tips below include ways to support your levels of melatonin.
Top Tips for a good night’s sleep:
- Turn off the electrics – at least 1hr before bed (eg phones, lap top, routers). Blue light from screens suppresses melatonin.
- Avoid caffeine beyond midday or at least 4 hrs before bed.
- Ensure your room is completely dark. Use black out blinds/curtains and turn off all lights.
- Avoid sugary foods late at night, as it causes an imbalance in blood sugar levels which can wake you up in the night.
- Try having tryptophan foods in the evening. Eg Oats, turkey, dates, pumpkin and sunflower seeds. Tryptophan converts to serotonin and then to melatonin.
- Avoid alcohol late at night – it can disrupt the quality of sleep and may cause you to wake in the night
- Avoid/limit day time naps. If you do, make sure it’s before 3pm, and no more than 30-45 minutes.
- Exercise. Regular, daily exercise promotes sleep and the endorphins released help reduce stress. However, be careful with high intensity exercise late in the evening as it can raise cortisol levels (a stress hormone).
- Get some daylight in the day – even if it’s just a quick walk in the morning, or a lunch break or early evening if it’s still light.
- Go to bed at the same time and wake up at the same time every day – to create a regular sleep pattern
- Have a night time ritual – that you enjoy and can stick to, eg dim the lights, have a relaxing herbal tea, read a book in bed or have a warm bath. Do this at least 1hr before you want to sleep.
- Make your bedroom a relaxing space – keep it uncluttered and free from work items. Create a calm, comfortable environment. Try adding a diffuser with calming aromatherapy oils so the room smells relaxing when you go to bed.