Five tips for better Sleep

01 May Five tips for better Sleep

In our increasingly busy lives, many of us are working harder and longer than ever before. Unfortunately for our health, early mornings at the office combined with late nights can play havoc with our sleep / wake cycle – resulting in a myriad of issues from headaches, brain fog, weight gain, and disrupted hormones.

Modern science has backed up what our ancestors instinctively knew – our body is designed to rest when the sun goes down, and to start moving in the morning. According to studies, physical repair of the body occurs between 10pm and 2am as we sleep. This repair process includes cellular regeneration, increased immunity, and decreased inflammation. After 2am, the immune and repair energies change focus, and are utilised for mental health and wellbeing.

This is why disrupted sleep can impact upon not only our physical health, but also result in mental health and cognitive issues such as anxiety, moodiness, poor concentration, and even neurological disorders.

Thankfully, resetting your sleep / wake cycles is possible with some simple lifestyle adjustments.

1. Minimise blue light
   The blue light emitted from screens (computers, phones, TV’s, etc) tricks your body into thinking its daytime. Using your devices in the evening is a sure way to sabotage your sleep. Using “night mode” function, or avoiding screens altogether, can improve sleep.
2. Avoid stimulants after lunch
   Caffeine, nicotine, and sugar have all been linked to inadequate sleep. Avoiding energy drinks, coffees, chocolate, and other stimulants after lunch time gives your body a chance to process and eliminate them well before bedtime.
3. Exercise
   Moving your body in the morning can kickstart your day, improve your health, and increase your chances of a good nights sleep. If you prefer to exercise after work, ensure that you give yourself plenty of time to cool down before bed – vigorous activity right before sleep can actually disrupt your shut eye.
4. Eat smart for sleep
   Studies have found that consuming tryptophan can improve sleep quality and decrease insomnia. Tryptophan is found in yoghurt, milk, pumpkin seeds, and cherries.
5. Routine
   Creating a bedtime routine can greatly improve your chances of a restful sleep. Switching off the TV an hour before bed, having a cup of chamomile tea, doing a meditation, or reading a book are all great ways to wind down before bed. Ensuring that you are in bed by 10pm each night can also help to reset your body clock.