7 Tips to better Sleep

Good quality Sleep is as important for robust health as diet and exercise. Good sleep

improves your brain performance, mood, health and well being.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders not to mention you being a little grumpy.

How good do you feel after a good night’s sleep?

Here are a few tips for a better night’s sleep:

1.Respect your circadian rhythms (sleep wake cycles) and plan work around this, NOT the other way around! Aim to be in bed before 10.30pm.

2.Go to bed and wake up at the same time every day, even on the weekends.

You have heard of Mondayitis—changing your wake/sleep cycle just for a couple of days disrupts your circadian rhythms.

3. Avoid bright lights/ computer/ TV/ phone screens for 1-2 hours before bed

4. Avoid stimulants such as caffeine/ alcohol (the half-life of caffeine is 6 hours)

 -  Avoid blood sugar crashes at night do not eat sweets, alcohol, soft drinks etc

-  Avoid large meals at night

5.    Keep curtains closed at night, sleep in complete darkness, light on skin can wake you

6. Get outside Try to get natural sunlight for at least 30-60 minutes every day.

Morning sunlight helps set the body clock, ensuring melatonin is released

at the appropriate time for night-time sleep.

7. Herbs; Passion Flower 2 teaspoons in one cup of hot water steep for 8 minutes

Lavender oil 3-4 drops in the bath or a couple of drops on your pillow

Let me know if I can help you get a better night's sleep!