5 ways to boost sleep

Jul 30, 2015

Slightly different to my usual topic of ‘how to keep lean and healthy conversation’,  but I’ve seen lots of people these past couple of weeks who struggle to sleep, which impacts their ability to shift much wanted pounds, not to mention feeling alert and ‘with it’ during the day.

There are three crucial things the body does while you’re in a slumber…

  • Your brain recharges.
  • Your cells repair themselves.
  • And your body releases important hormones.

A good sleep really is a fundamental part of feeling refreshed and energized throughout the day and if you don’t get enough sleep, and quality sleep, it can leave you feeling groggy and under-performing.

For some, it’s a total enigma so I’ve got some easy tips and tricks that you can start implementing right away. For others well, that melatonin production isn’t a worry in the world. They can get straight to sleep and stay there so if that’s you, nurturing your sleep routine can assist you to continue to sleep well and rest easy every night.

5 ways to boost sleeep and nourish your sleeping routine:

1). THE PRE-BED SOAK AND RELAX 

Immerse yourself in a peaceful epsom salt bath with essential oils. Epsom salts are available online and in the supermarkets and won’t pinch the pennies either. This is the one I get from Amazon. Another exercise you can do is meditation, though if you’ve never meditated before, try this amazing breathing technique here which was recommended to me by one of my clients and it’s helped him a lot.

2). TRY DRINKING A SOOTHING CHAMOMILE OR LAVENDAR TEA 

They’re not called the calming flowers for nothing; these herbs have been proven to help calm your nervous system from fight or flight to rest and digest. Chamomile and lavender teas are available everywhere. Sipping on the tea will give you a big hug from the inside.

3). LIGHTEN UP ON EVENING NOURISHMENT 

Eating at least 2 hours before touch down can improve your sleep hygiene. Avoid heavy meals, snack foods and caffeine. These things can act as a stimulant and affect the quality of your sleep and for sensitive individuals; it can keep you awake, resulting in tiredness the following day.

4). EXERCISE EARLY IN THE DAY 

Exercise stimulates the body to make cortisol, the body’s stress hormone, which if still circulating round your body at high levels, can keep you awake at night. If you’re used to exercising at night, try and switch it up and exercise earlier on in the day and see how you feel, it may give you a deeper, more refreshing sleep.

5). LAW YOUR CONCERNS TO BED

Before you get into bed, write down anything that’s on your mind and any concerns you have on a piece of paper, and put it down. It can help to keep a notepad and pen by your bed so a piece of paper is always at hand. Now that you’ve laid your concerns to bed, you can have a calm and uninterrupted sleep.

And one more bonus tip. . .

PROMOTE SLUMBER WITH A QUIET, DARK (TECH-FREE ROOM)
Use black out curtains, a sleeping mask or earplugs to help you create a peaceful dark and soundless sleeping sanctuary. Also, make your room a tech free zone, free of phones, iPads and televisions etc. Studies have proven technology in the bedroom makes it harder to fall asleep, and stay asleep for that matter. Spend the last 30-minutes of your night relaxing your mind and body and avoid stimulating television, bright lights and engaging in any work-related activities.

What’s the ONE piece of advice you’d give to someone that struggles with sleep? Share your tip below and let’s help more people drift into z z Z.

All the healthy best,

Jess x

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Hi, I’m Jess! Nutritional Therapist  & Personal Trainer, sharing workouts & nutrition made simple from my island home in Menorca. My mission? To educate & inspire people to achieve & sustain their personal health & body shape goals. I love to hike, cook, and bring inspiring people together.

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