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How to get a good night's sleep (including free Sleep Audit!)

Sleep is vital for health!

It’s when recovery happens - both mental (memory) & physical (muscular).

Poor quality sleep, or lack of sleep altogether, can increase stress and vice versa - the stress hormone cortisol and sleep hormone melatonin have an inverse response; this means that for melatonin to be released, cortisol levels must be low. Thus, high cortisol equals poor quality sleep. Anything that impacts melatonin production - such as blue light from screens, working out late, eating late - will have a knock-on effect to both sleep and stress hormones.

How do you feel when you don’t get a good night’s sleep?

When you feel this way, how does it affects your behaviour?

Take our sleep audit below to see how your current lifestyle is affecting the quality of your sleep.

Key tips for better quality sleep:

  • Get enough natural light during the day - especially in the morning. A 20 minute walk first thing is ideal. Natural light is essential for keeping the circadian rhythm functioning effectively.

  • Morning exercise improves sleep - regular exercise, ideally outdoors - at least 3 hours before bed or you may feel too riled to sleep! Exercising outdoors in the daytime helps you towards your daily light goal too!

  • Avoid stimulants in the afternoon - this includes caffeine from coffee, regular tea, coca-cola & a night cap! Although alcohol can help you feel drowsy it interferes with REM sleep - an essential part of the sleep cycle leaving you feeling unrested. A good rule is to keep your coffee to the morning & switch to herbal or caffeine-free alternatives after lunch.

  • Consistent sleep schedule - consistency really is key, aim to go to bed & wake up at the same time everyday so your body associates this time of day with sleep.

  • Dim the lights after dark, including the screens! - blue light from laptops, phones inhibit melatonin production, making it more difficult to sleep. Allow the release of melatonin to begin an hour before bed to ensure a good night’s sleep.

  • Relaxing bedtime routine - a warm bath, reading, meditation or a podcast, do an activity you enjoy that engages your parasympathetic nervous system for rest & a smoother transition to the land of nod.

  • Cool & comfortable room - your bed should be for sleep & sex only! Keep the environment cool, quiet & dark.

  • BONUS! Consuming some protein before sleep can provide building blocks for overnight muscle recovery. Examples would be natural yoghurt, nuts and seeds.

For more tips on how to improve your health and wellbeing as a whole, or begin your journey towards achieving your wellness goals, book a free no-commitment call today.

Sleep tight!

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