SLEEP HYGIENE 🌙🌚
Sleep hygiene is something that many of us often forget about when it comes to winding down at night. Our sleep hygiene is important to help our bodies unwind and relax after a long day. If you have problems sleeping or staying asleep check out some of my tips for helping to improve your sleep hygiene practices:
1. Avoid high glycemic index/load meals before bed. This means avoid foods that are going to spike your blood sugar levels right before you go to bed. This also means leave enough time from when you eat dinner to when you go to bed.. If you’re someone who eats really late, your body is going to use a lot of energy just trying to digest your food instead of being in rest mode.
2. ⏰Get into a routine and try to wake at the same time every morning
3. Exercise! 🏃🏼♀️Moving your body does wonders especially with blood flow to the brain and stress management.
4. Find ways to manage your mental health.🧘🏼♀️Meditate, go to a restorative yoga class, or even deep breathing for a few minutes before bed can be enough to calm the nervous system.
5. Have a hot bath 🛀🏼 . Heat shock proteins in our body are released when we have a hot bath, and these help us recover from stress. Epsom salt baths are really great for relaxing our muscles due to the Magnesium in the bath salts.
6. Listen to a sleep story 🎧. Some people sleep better by listening to music, nature sounds, or a sleep story.
7. Avoid alcohol and caffeine before bed ☕️ 🍷
8. Make sure your room is dark - this helps produce more melatonin in the brain
9. Avoid looking at electronic devices as this is stimulating to the brain 📱
10. Sleepy teas 🍵(chamomile, passionflower, valerian root)
11. Lavender Oil. Promotes a sense of calmness and improves sleep cycle
12. Melatonin. Our bodies natural sleep hormone. Use as a last resort for a quick melatonin boost before bed. Not something to rely on or take for long periods. As an aside, according to a study, high dose melatonin supplementing has been shown to be effective in preventing breast cancer, and preventing further cancer in those with breast cancer as it protects us from estrogen.