We love sleep! But it can be frustrating when we wake up and don’t feel rested. It can make us feel sluggish all day, have difficulty concentrating, and put us in a bad mood.
So take a look at your pre-sleep habits and see what you can adjust. May we make a few suggestions?
Watch What You Eat
First off, don’t go pull a Thanksgiving every night. If you indulge in a large meal near bedtime you’ll likely be uncomfortable and restless. Your body will be working overtime to digest all that food and you may find it just plain hard to sleep. Not to mention, lying down with a full stomach can be pretty uncomfortable.
Second, watch out for spicy and acidic foods. As much as we love a bit of spiciness in our food, right before bed might not be the best time to pull out the hot sauce. It can make your stomach upset and cause or worsen acid reflux.
Third, skip the caffeine and sugar. There’s a reason people reach for that cup(s) of coffee every morning. Caffeine is a stimulant and sugar acts like a stimulant — not what you need when you’re trying to fall asleep.
Your body responds to habitual cues and rhythms, so try to wake-up and go to bed around the same time each day. Getting your body into a nighttime routine will help you get the sleep your body needs.
We know you might be up later on weekends and sleep in later on the weekends, but try to be as consistent as possible. Your body, and your mood, will thank you.
Try to Establish a Routine
We can’t seem to get away from our phones, televisions, and computers. It can be all too easy to fall into the habit of scrolling through social media or reading the latest celebrity gossip online before we shut our eyes for the night.
But that blue light can be very disruptive to your body’s production of melatonin, the hormone that controls your sleep and wake cycle. Disrupting these cycles can cause more than just sleeplessness, it can also impact your immune system, cardiovascular health, brain health, and mood.
So put down the phone and pick up a book. Your body will thank you.
Avoid the Glow of the Screen
Consider A Sleep Aid
If you find yourself still struggling to get a good night’s sleep after making some adjustments, you may want to look into taking a supplement.
Many people reach for a melatonin supplement. Melatonin is a hormone the body produces that is thought to play a large role in sleep regulation.
But we recommend taking natural supplements rather than synthetic hormones or drugs. We don’t know the long-term effects of taking synthetic hormones and you don’t want to become dependant on drugs.
5-HTP is a natural, plant-based sleep aid and mood-enhancing supplement with weight loss benefits. It increases your natural production of serotonin, a feel-good hormone that helps regulate your circadian rhythms – including producing melatonin when it gets dark, to signal your body to sleep.
Sleeplessness is no fun. We hope some of these tips will work for you.