Let's talk about sleep (Part 2)
Last time we have discussed the importance of establishing and sticking to! a sleep routine in line with the circadian rhythm.
But what if you have tried to go to bed and wake up at the same time and still cannot either fall asleep or stay asleep.
Putting aside for now some special cases, like hormonal issues and other medical problems (i.e. pain) that you may be experiencing that temporarily disturb your sleep, focusing on winding down your body in the evening can really do wonders.
So, how do you go about that, exactly?
First of, it starts with your morning before. Did you go out and get some natural light in the first half of the day. Did you stay active and moved your body throughout the day? How much caffeine have you consumed? For people experiencing problems with sleep, it is best to either give up caffeine or limit it to 1-2 servings before 12:00.
Consider also dinner. It matters what you ate for dinner and how close to your bedtime it was – here aim for at least 3 hours space between your last meal and going to bed and make sure this meal is not too heavy and alcohol loaded, which will likely disturb your sleep. Yes, the nightcap is a myth! And – make sure you include some carbohydrates in your last meal of the day. You might be surprised to hear that but eating some complex carbohydrates with your dinner has been linked to improved quality of sleep by stimulating the production of tryptophan and serotonin, which in turn help your body produce more melatonin, the sleep hormone.
Another aspect to consider is drinking liquids. If you wake up at night because you need to pee – cut down on liquids a few hours before going to bed!
Ok, so let’s assume you have done all these things, you go to bed and still have problems falling asleep.
For me that signals that you need to take a close look at what you do 1-2 hours before you go to bed. It is important to let your body, and maybe more importantly – your mind, wind down before attempting to fall asleep.
What does it mean exactly?
Well, it can mean different things for different people. One thing to pay attention to is the blue lights emitted by TV, smartphones, and other screens we are surrounded with. At least 1 hour before bed, put away the screens and dim your lights.
While exercise is great – do not do strenuous, heart-pumping exercise late in the evening. Instead, do things that relax you – maybe take a warm bath with some relaxing essential oils like lavender, listen to relaxing music, do some gentle yoga/stretching, meditate, read a book, the possibilities really depend on you.
If you are very stressed from the day and your mind is racing, try to do a series of ten deep breaths; for example try the 4-7-8 breathing technique or alternative nostril breathing. I guarantee you will feel more relaxed after a series of just 10!
And finally, check out your bedroom. Optimal conditions include cool temperature (ideally 18 degrees Celsius), darkness (blackout curtains, no electronic devices emitting blue lights, etc.), and of course a comfortable mattress, pillow and clean sheets that keep you warm. And one more thing. There is no place for TV and/or your phone/laptop in the bedroom.
And there you have it. Let me know in comments or on my social media whether you have implemented any of these tips and found them helpful. Not sure where to start or want to discuss your specific health situation – schedule a free consultation with me.
Hello! I am Magda and I work with people that are ready to transform their health and wellbeing. What are your health goals that you have not been able to reach? Read more about me and my services.
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