Unlock the Power of Restful Sleep
Do you feel like you rarely get a good night’s sleep, waking up unrefreshed and having little tolerance for what life throws at you during the day? 😴 Poor sleep and a poor stress response go hand in hand, leaving you feeling exhausted, anxious, and overwhelmed. This is not normal, but unfortunately, it’s very common! Sleep and/or stress are issues I discuss in every consult, You’re not alone!
Chronic stress and poor sleep don’t just affect your mood and energy levels; they impact your entire system - digestion, immune function, cognitive function, reproductive health, cardiovascular health, and metabolic function too.
Here’s some tips to improve sleep;
1. Reduce blue light exposure 2 hours before bed 📱
We are all guilty of having a little scroll on our phones in bed but the truth is, it has a huge impact on our sleep quality. You may still fall asleep but blue light causes a disruption to the balance of cortisol and melatonin. It can effect people differently but some signs include waking up around 2-3am, waking unrefreshed, afternoon slumps, feeling ‘tired but wired’ or having puffy eyes. Blue light also includes TV and laptops, so ditch the screens after 7pm.
2. Finish eating 2 hours before bed 🍽️
Heavy meals and spicy foods can impact sleep. Our body is focused on digestion rather than winding down. It can also increase body temperature whereas sleep is supported better through a slight drop in body temperature. Some foods, like spicy foods, can cause acid reflux and heartburn when you lie down too soon after eating, keeping you awake at night.
3. Create a consistent, relaxing pre-sleep routine 🛁
Consistent bed times help regulate our body clock, while engaging in relaxing activities promotes parasympathetic nervous system activity. Trial some new activities and see which you like best; journaling, meditation, reading, gentle stretching, take a hot bath or shower, or breathing techniques.
4. Avoiding stimulants ☕🚫
Caffeine has a half life of up to 8 hours depending on the individual! Avoid coffee and other caffeine containing beverages after 12-1pm. It’s easy to get trapped in the cycle of needing a coffee for energy, then having it negatively impact your sleep, leading to fatigue in the morning, and reaching for a coffee again!
Finally, here’s how Maitri Holistic can support your journey:
1. Herbal Stress Busters: Learn which adaptogenic herbs, like Ashwagandha and Rhodiola, help calm the mind and body without leaving you drowsy.
2. Nutrition for a Restful Mind: Individualised dietary guidance and Prescription nutrient compounds rich in nutrients like magnesium, B vitamins, and antioxidants that support a relaxed nervous system and promote better sleep.
3. Lifestyle Habits that Stick: From creating calming evening rituals to prioritising self care - I can help you implement routines that work for you.
