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Top Tips for Better Sleep

1. AVOID GRAINS AND SUGARS BEFORE BED

Stay away from grains and refined sugar snacks before bed. The reason why they ruin sleep is that they raise blood sugar, and then create a reactive hypo-glycemia that wakes people, and makes it impossible to fall asleep again. Refined grains often contain allergens such as gluten which can cause the body to make cortisol and wake people.

2. AVOID SCREENS BEFORE BED

Avoid using iphones, ipads and other screens 60 minutes before bed as these can keep you awake, for lots of different reasons.

3. MAKE YOUR ROOM DARK

Avoid any lights in your bedroom. Even a standby light on an electrical appliance will interrupt your sleep. Your body can not differentiate between artificial light and sunshine. When the sun is shining, your body is hard-wired to be active.

4. SNACK ON ALMONDS

Try snacking on almonds after dinner. A handful of soaked almonds can help you relax and unwind because they contain the sleep helping nutrients tryptophan and magnesium.

5. BE ACTIVE DURING THE DAY

Research shows that regular exercisers fall asleep more easily and are more likely to experience deep REM sleep. According to studies getting at least 150 minutes of exercise per week improves sleep quality by 65%.

6. DON’T LOOK AT THE CLOCK

The hormone dopamine is released in the brain when we try to figure out what time it is and can end up keeping us awake. Checking your email or Facebook in the middle of the night will increase your stress and inhibit you from falling back asleep. Also try to avoid turning on the light when you go to the bathroom in the night.

 

Sleep is essential for our health and wellbeing. It allows our body to rejuvenate and restore itself. Lack of sleep can affect our cognitive ability and our ability to use our brains and decrease our ability to think quickly which may impair our ability to train and perform daily tasks. There is no set amount of time that everyone needs to sleep, since it varies from person to person. Studies indicate that people are generally most effective when they sleep an average of 7 hours, but people can find anywhere between 5 and 7 hours suitable.

 

   @leeannewannhealth