Have you ever gone for food, just because you’re tired? I have! Or have you seen a child misbehave and said “Oh he’s tired, he needs a bed”? Sleep deprivation affects us physically, mentally, and emotionally. We most probably spend a third of our lives sleeping, but sometimes we can’t fall asleep, we wake in the night, or simply wake up tired in the morning. Why does that happen and how can we help ourselves get a well-deserved night’s sleep?
Sleep is a healer it rejuvenates, detoxifies, and helps your body function optimally during the day. In order to get a good night’s sleep, your body needs to be prepared by relaxing, and unwinding. The normal time to sleep is at night, once the sun starts to go down a hormone called melatonin is secreted to make you feel tired and to start preparing you for the night. With the strong lights we use and especially the ones imitating daylight like the LED lights, switched on through the evening, computer screens, late nights, and various other reasons this hormone gets confused and doesn’t know when to work and comes and goes at the wrong times and gets depleted. How do you set that right, and get your body functioning properly?
How to get a good night’s sleep:
- Decide on a bedtime best suited to yourself - you will need to stick to that consistently, as this will support the circadian rhythm and get you into a healthy sleep pattern.
- Use only dim lighting and stop using electronic devises 2 – 3 hours before your bedtime, it’s best not to keep these types of gadgets in the bedroom as a boundary so you don’t get carried away, keeping your mind busy and procrastinate going to sleep.
- Have your evening meal about 3 hours before bedtime and have a light snack, with slow release sugars like a complex carbohydrate or nuts, these Sesame Green Beans are a good option, if you have been without food for longer, say 5 – 6 hours.
- Boost your melatonin levels, so your body has plenty to give you a good night’s sleep with plant foods, walnuts, almonds, pineapple, tomatoes, and tart cherries. Tryptophan is a precursor to melatonin production, found in protein rich foods like meat and poultry, try this tasty Tri Coloured Turkey Dish to feed melatonin.
- Prepare yourself a lovely warm bubble bath, I like to use the Les Petits Gift Set from Seascape, it’s really gentle and I use it as a bubble bath and body wash, magnesium flakes are also really good to add, and it’s always nice to use a gentle body lotion.
- Your bedroom needs to be a comfortable temperature, in the winter you can prepare a hot water bottle under your duvet to get your bed warm and cosy before you go for your bath.
- Relaxing music can play anywhere in the house for others to hear too or meditation is also really good to calm your mind.
Have a peaceful night!