We all speak about how important getting over 7 hours of sleep is. However, many of us struggle to settle down and close our eyes. Many factors go into a restful sleep. Before you try and get your seven hours you need to determine what is helping you and what is hurting your sleep.
If you’re struggling to fall/stay asleep or noticing you’re more tired than usual, keeping a food and sleep diary to track your food/beverage intake (including time of day) and your sleep patterns can be helpful. This can help you to identify if any foods/beverages may be interfering with your sleep.
There are many ways nutrition can help support your restful sleep:
Eat a balanced diet of protein, carbohydrates & fibre, and fat. Including plenty of fruits, vegetables, and whole grains as these foods contain nutrients such as magnesium, potassium, and vitamin B6 (all essential for good sleep).
Avoid eating larger meals, meals higher in fat, or snacks higher in sugar right before bed. Instead, choose a balanced snack that includes fibre and protein like an unsweetened Greek yoghurt with berries.
Limit caffeine. Ideally, avoid caffeine in the afternoon and evenings if your sleep is affected.
Limit/avoid alcohol intake a few hours before bedtime.
Stay hydrated by drinking plenty of water throughout the day.
Outside of nutrition, there are other ways to potentially improve your sleep:
Turn your bedroom into an oasis (aka a space where you’re comfortable, ideal for sleeping), getting rid of clutter and work-related items.
Avoid screen time 2-3 hours before bedtime (turn off the TV/laptop, and stop scrolling… I know it’s easier said than done!)
Go to bed around the same time every night (choose a time you typically get tired).
Studies have shown that keeping your sleep environment between 62-68 degrees will quicken the transition from light sleep into mentally & physically restorative sleep.
Keep it DARK. You can try a sleep mask, or blackout curtains, and make sure to shut off or cover anything that emits light (i.e. computer monitor).
If you must have a light on, try using a dim red light.
For some, exercising too close to bedtime can disrupt sleep. Aim to end your exercise at least 4 hours before your bedtime.
Incorporate a nighttime meditation to help relax your nervous system and calm your mind.
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