5 Tips for better sleep

Ok, you already know that sleep is important for health & weight management.
That’s all very well. But what if you just can’t get to sleep OR stay asleep? 

If don’t feel rested and vibrant when you get up in the morning, here are 5 tips for better sleep:

1) Two hours before going to bed avoid bright lights and lights from the TV, computer, or mobile screens.
They can make it harder for you to fall asleep because they can disrupt the production of melatonin [a hormone that helps you fall asleep].
Its job is to help dictate your sleeping and waking cycles.

In the morning and in bright lights, melatonin decreases so you can wake up. But when it gets dark or you dim the lights at night, it increases so you become drowsy and fall asleep.

Some people take melatonin supplements that may help to reduce insomnia.

When I used to travel from Australia to Europe, crossing time zones, I was taking melatonin to help fight jet lag. But to be honest, I did not notice any improvements…so I packed my bags and moved to Europe permanently.
Done: no more jetlag!  🙂

2) Your last food should be consumed around 2-3 hours before sleeping. If you got into a habit of nighttime treat snacking, see if you can get out of it again 😉
Better for weight management and digestion. And of course, therefore better sleep.

3) Lavender
It is well known for its calming effect.

When I studied to become a herbalist, it was one of the ingredients we were taught to use in various tinctures and sleep draughts. But 40 years later I only recommend the use of lavender in aromatherapy such as a burning candle, a vaporizer, or added to a hot bath preferably in a well-ventilated room. 

Use lavender about 30 minutes before going to sleep. But for now, best to stay away from taking concentrated lavender oil orally. Perhaps it’s not 100% beneficial after all. 

Here is research on its possible side effects: the Endocrine Society and the National Institutes call concentrated lavender oils a possible hormone disruptor because they noticed an imbalance in estrogen and androgen signaling.

4) Thinking of a safe supplement? 
Consider magnesium.  It’s a proven and safe supplement for better sleep and preventing cramps during the night.

Magnesium is a dietary mineral that plays an important role in the brain. As we age, we may not absorb it all from our diet. Plus antinutrients, deficient gut bacteria, or medication can hinder its absorption.  Especially type 2 Diabetics can suffer from low magnesium levels. 

Adult females need around 310 to 350mg per day. Remember that you might be getting ‘enough’ after adding it all up but we don’t know if we can absorb the full dose.

Here’s an easy magnesium list for you
See if your daily consumption of these foods takes you to around 90-100% of the necessary 310-350mg.
Nope? Then check out a supplement.

However, please take it away from other mineral supplements for better absorption. Plus don’t choose the magnesium carbonate or oxide type. See if you can get glycinate or citrate.

I take 400mg a night because lower doses have not shown a benefit to me. We are all different. Find what works for you.

5) Avoid or reduce alcohol, coffee, and heated bedrooms because they all result in disturbed sleep.
(OOOPS these were 3 tips in one)

I hope some of the above tips can help you get a much deeper sleep. ZZzzzzzz…..