Sleeping is one of the cornerstones to optimal health. It is the time when our bodies nervous system switches from sympathetic (think fight or flight/adrenaline) to parasympathetic (think rest & digest). It is a time for your body to do its house-keeping - maintenance & repair, detoxification, and elimination. It is essential, so here are some tips to help you induce quality, restorative sleep:
1. Don’t overstimulate your mind before bed
Turn off your phone! Don’t start a project that stimulates your mind just before heading to bed, it will only result in taking longer to switch off. Try listening to music or reading a book instead. If it has been a stressful day try 10 minutes of meditation (Headspace or Smiling mind apps are great) or some stretching before bed.
2. Avoid eating 1-2 hours before bed
3. Avoid alcohol and caffeine in the evening as it can be stimulating
4. Create a dark, cool environment to optimise your sleep
5. Try a herbal sleep tea 1 hour before bed to assist in winding down
6. Keep a regular sleep- wake cycle. Wake up and go to bed at the same time every day - this includes weekends. Your body loves routine!
If you try these and need more help, naturopathic medicine works wonderfully to help you fall and stay asleep. Call for a chat or book in for a consultation.