INCREASE & IMPROVE SLEEP
1. TURN OFF BLUE LIGHT EMITTING DEVICES
Blue light, the type of light emitted from devices such as tvs and smartphones, sends signals to the Brain that it’s daytime, subsequently increasing alertness which creates wakefulness. Installing blue light blocking apps onto your computer, television, smartphones and tablets or Alternatively, wearing blue light blocking glasses can help to decrease the signals sent to the brain Which increase alertness which can have a positive impact on the quality of your sleep.
2. ADD IN SEA SALT OR PINK SALT
The consumption of salt into your diet helps with thyroid and adrenal function, assisting in the regulation of GABA (gamma amino butyric acid) and helping to improve sleep. GABA helps induce a state of relaxation.
3. AVOID STIMULANT USE AT NIGHT
Try not to consume caffeine or other stimulants within 5-6 hours of sleep as these stimulants send a message to the brain which increase alertness and increase heart rate which creates wakefulness.
4. INCREASE MAGNESIUM USE
Taking a magnesium supplement at night can improve the relaxation of your central nervous system and muscular system thus aiding sleep and recovery.
5. USE BLACKOUT CURTAINS
The darker and quieter your room the better night sleep you are likely to have. Noise and light can wake you or create an unrestful sleep.
6. REMOVE ALL ELECTRONICS AND WIFI-EMITTING DEVICES FROM YOUR BEDROOM
Turn off your home wifi before bed and on again in the morning or put it on a timer. Wifi has been shown to disrupt sleep through the electromagnetic signals that are produced from wifi devices.
7. COOL DOWN YOUR BEDROOM
Body temperature is crucial in maintaining sustained quality sleep throughout the night as overheating within the body sends a signal to the brain which increases sweat production and other bodily systems to stop the body from overheating. These systems require energy use and thus alertness.
8. EAT CARBS
Carbohydrates in your last meal may make tryptophan (the precursor to melatonin, your sleep hormone) more available and signal drowsiness in your brain. However, avoid eating close to bedtime as overloading the digestive system before bed will create alertness and negatively impact sleep.
Do you have any tips that you’ve picked up yourself? We’d love to hear them. Tag us in your tips & tricks in health and nutrition stories on IG at @plc_coaching_