5 Natural tips for better sleep
Be honest. When was the last time you had a really good night’s sleep?
More than one third of Australians have poor sleep patterns. While most of us know this leads to feeling tired and irritable, you might not be aware that in the long-term, poor sleep can do serious damage to both your physical and mental health.
Popping a sleeping pill is not the answer, so here are 5 natural ways to improve your sleep.
Create a healthy sleep routine - your body responds to consistency. Start going to bed at the same time every night, and waking up at the same time each morning, ensuring that you are getting 7 to 9 hours sleep per night. Part of your routine should be avoiding electrical devices like computers, mobile phones and iPads at least an hour before you go to bed, as these devices impact your melatonin production. Old-fashioned books are one of the best ways to quieten your mind instead.
Avoid caffeine after midday - it’s important to make sure your cup of joe isn’t overstimulating you at bedtime. Caffeine can override melatonin and make you ignore your body’s cries for sleep. Likewise, drinking alcohol to relax before bed is also detrimental to your sleep. Try to give yourself four hours between drinking and bed.
Keep it cool - the ideal temperature for sleep is 18.5 degrees. You’re most likely to fall asleep when your body is going from a warm temperature to a cooler temperature, so drinking a warm cup of herbal tea or taking a bath just before bed is a great way to get yourself ready to fall asleep. If you love to snuggle under the doona, sticking a foot out can actually help you sleep better!
Get some protein - hungry? A small protein snack is a great way to stabilise your blood sugar and increase melatonin production before bed. Think a few spoons of greek yogurt and a few almonds.
Take a natural supplement - if you suffer from insomnia, there are so many natural options to help. You can take a high-quality magnesium supplement before bed to help relax your muscles and ease anxiety. Or if you are really struggling, a great natural supplement is melatonin. This will help you retrain your body to know when it’s time to go to bed.
If you’re still struggling to sleep, we can help. Call us on (02) 4961 4075 to book a free 15 minute consultation with a Naturopath, and get back on the path to wellness!
Have you been living with a health condition for years that hasn’t responded to conventional medicine effectively? Or are you simply not feeling your best?
Click here to download our free guide with tips and steps you can take to feel well again, naturally. This guide covers everything you need for healthy living - diet, sleep, stress and supplements.