the tea on getting more sound sleep
Find yourself tossing and turning all night?
On your 50th pillow flip of the evening?
Wake up feeling like shit?
Like most things in our world of health and wellness, the root of the problem can in fact, be your nutrition. In addition to making you look good, what you put in your body will affect your quality of ZZZ’s at night, too.
Here are some tips to help encourage more sound sleep —
Eat more fresh, whole foods. I’ll never stop giving this piece of advice, EVER !!!!!!! =)
Wake and go to sleep around the same time every day- your body thrives off of routine. Consistency with your sleep, and wake schedule will lead to better quality sleep
Start moving right away- instead of hitting that snooze button for another 5 mins of poopy sleep, get up put those toes on the floor
Find the sun STAT- Light exposure sets your daily melatonin (a sleep hormone)rhythm. This increases wakefulness during the day and helps
your body gear down at bedtime.
Regular exercise helps normalize your body's 24-hour clock, regulate your fight-or-flight system, and optimize your hormone
levels. However, be careful with very intense exercise later in the evening. It may make it harder to fall asleep.
EAT A SMALL TO MEDIUM DINNER Too much food can make it harder to fall asleep. Focus on whole foods and be sure to include carbs (which can help make you sleepy) protein and fats.
Stop your liquid intake a few hours before sleepy time. No one wants to be up all night going to the bathroom
Go the F to bed and aim to get 7-9 hours of sleep per night. Don’t stress if you aren’t there yet- just add a little bit more each and every week.
De-stress from your day- yoga, meditate, intercourse, reading, walking, hot bath, or shower. Find a way to unwind and unpack your day BEFORE you lay down.
Make your room relaxing- Get rid of clutter, and invest in a white noise machine if you’re battling external noise.
Keep it cool. Around 67 degrees works for most people but experiment and see what works best for you.
Make your room dark. Give me all the black out currents all the time.
If you’re wondering how can my diet affect my sleep?
Protein, fiber and healthy fats live in these food items and do wonders for your BOD. One cool factoid: these guys keep you feeling full and satisfied stabilizing blood sugar and other hormones for…..BETTER SLEEP.
You know on thanksgiving when you eat the turkey and then sleep like a baby?
Literally one of the best parts of Thanksgiving, besides pumpkin pie. Well, that's because there is Tryptophan in the turkey. Tryptophan is an amino acid found in high-quality protein sources. Tryptophan > Serotonin > Melatonin > Sleep like a baby.
In general, balancing your energy intake throughout the day can also help you shed some extra fat. Excess body fat can lead to many sleep issues like: sleep apnea, poor mobility, heartburn, and many other obesity problems.
If you’re really interested in learning more about your nutrition and how to manage it, let’s book a call to see if nutrition coaching is right for you!