Cellular repair, memory processing, brain development, and cognitive conditioning all rely on quality sleep. Additionally, adequate rest is crucial for regulating the functions of every organ and system in the body.
Insufficient sleep can lead to decreased immunity, hormone imbalances, and increased inflammatory responses. Furthermore, it significantly raises the risk of depression, obesity, hypertension, diabetes, and dyslipidaemia.
What is the number one solution to better sleep that is often overlooked? Balance your blood sugar
Here are other essential tips you need for better sleep:
Ensure a regular bed and wake time, aiming to go to sleep and to get up at roughly the same time each day (even at the weekends)
Don’t fall asleep on the sofa during the evening, if you feel tired go to bed
Ensure a dark and quiet environment (earplugs if necessary)
Eliminate exposure to blue light and stimulation such as TV, phone, and laptop one to two hours before going to bed
Avoid exercising close to bedtime
Dim the bright lights at night and opt for lamps instead to help stimulate the production of melatonin.
It is advisable to avoid heavy meals close to bedtime, but instead opt for a light carbohydrate snack such as a banana, Ryvita, rice cakes, or nut butter, all of which help promote serotonin levels.
Consuming excessive sugar or consuming an abundance of refined carbohydrates (such as those made with white flour) may lead to fluctuations in your blood sugar levels at night, resulting in disrupted sleep or periods of wakefulness.
Alcohol can make you sleepy but it also results in a drop in blood sugar which can leave you wakeful during the night or tired the next day
Avoid napping for longer than 45 minutes during the day, and refrain from napping after 4pm.
Enjoy a lavender and Epsom salt bath with 1 cup of salts per bath, or take a cold shower to invigorate your adrenaline followed by a relaxing sensation.
Write down all the things you need to remember in the evening (not right before bedtime) and bring a notebook to bed. This way, if you wake up feeling anxious, you can jot down your thoughts and address them in the morning.
If you are sensitive to caffeine in the evening, consider cutting back on all sources of caffeine, such as green tea and dark chocolate.
Aim to have your final meal at least 2 hours before going to bed
Exposing yourself to morning light, a practice that teenagers often overlook, enhances circadian rhythms.
Various factors such as stress, depression, anxiety, hormonal imbalances, urinary problems, infections, allergies, food sensitivities, inflammation, gastrointestinal issues, chronic pain, environmental noises, light exposure, uncomfortable mattresses or pillows, unfavourable temperatures, young children, and partners who snore can all hinder sleep.
Find out ways to get help for these and enhance your sleep with a personalised sleep plan from www.whatseatingyou.co.uk
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