10 tips to sleep better at night

Sleep is one of the most important pillars of health and longevity, but nowadays many people struggle to either fall asleep or get good quality sleep and wake up feeling already tired, which has a ripple effect on your day.

Chronic lack of good-quality sleep has been linked to insulin resistance, poor metabolic health, burnout, and mental health problems. So I am re-sharing this adapted post from my health coaching website

One of the most important things for a good night’s sleep is to set your circadian rhythms, aka your wake/sleep cycle. To do that, you need to get some sunlight or daylight early in the morning. A 10 min morning walk, would be perfect for that!

Your wake/sleep cycle runs on a 24-hour cycle and it is mainly set by alternating cycles of daylight and night darkness. Research has shown that even a small amount of light during the night can affect the quality of our sleep.

The body requires darkness to release the sleep hormone melatonin. Dimming the lights 1-2 before bed, signals the brain that is time to prepare to sleep and start producing more of the sleep hormone melatonin.

A cat on a bed in a calming bedroom enviroment
10 Tips to Sleep Well at Night

Our bodies run on a 24-hour cycle, and they like routine and predictability, which is why is important to set a regular time to go to sleep.

A big meal can disrupt your sleep. Eating at least 3 hours before bedtime can ensure that you have enough time to digest your food before you go to bed. This will also improve digestion and reduce tummy bloating.

People metabolize coffee at different speeds, but on average the half-life of coffee is around 4-6 hours. For those who are slow metabolizers, it can take even longer. This is the reason why you should avoid drinking coffee in the afternoon if you have trouble falling asleep.

We are used to responding to emails and communication until late at night, but this raises our levels of attention and stress, which means raised cortisol levels. And if levels of cortisol are high, the body cannot produce enough sleep hormone melatonin, hence we find it difficult to fall asleep.

Facilitate sleep by creating a calming and relaxing environment in your bedroom. Check the room temperature, declutter, nice bedding, scents, and candles. Whatever helps you create a calming, comfortable and conducive environment.

Falling asleep is about letting go and allowing levels of stress to drop. Avoid late-night negative news or stressful discussions, and consciously engage in activities that calm your nervous system. A 10-minute stretching or yoga routine can do miracles to calm your nervous system.

One of the most common reasons people struggle to fall asleep is having too many things on your mind, or turning and tossing in your bed because they think you have forgotten something you got to do.Do a brain dump: simply take a couple of minutes to write down whatever is on your mind and a to-do list for the following day.

A ritual requires appreciation and intention. Toasting before a drink, for example, is a ritual. Rituals differ from habits because “habits happen almost effortlessly according to an already set mindset pattern.”

Create an evening ritual: choose something that you really enjoy, like a scented bath or salt scrub, something that feels like a treat and connects you with your senses and brings you in the present.

Do you need some help in creating an evening routine?

Let’s work together to create a step-by-step plan to help you sleep better. Book a Discover Call schedule a complimentary appointment at www.calendly.com/claudia-armani

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