22/10/2024
🌿 💤 5 Ways to Optimise your Sleep 💤 🌿
🌿 There are so many ways to optimise sleep, but here's a few of my favourites 🌿
🌞 Get enough natural sunlight during the day 🌞 Our bodies need light, and it needs Vitamin D!
🌞 Some tips here: Let natural sunlight be the first light your eyes see in the morning (not our phone screens), watch the sunrise, and the sunset, download the Dminder app to see the optimal times for you personally to be out in the sun, if you're wearing sunscreen opt for a natural low tox broad spectrum.
🌸 Don't wait until night time to take your magnesium 🌸 Magnesium is used in hundreds of biochemical processes in our body, take magnesium in the morning to support these processes, don't worry you can still take magnesium at night if needed.
🌸There are lots of types of magnesium, get in touch to find the right type and supplement for you.
💡Block blue light once the sun sets 💡Blue light disrupts our circadian rhythm, particularly our melatonin & serotonin pathways, impacting our sleep.
💡 Some tips here: Use red, dim lighting after the sun goes down, avoid screens 2-3 hours before bed, if using screens most devices have a blue light blocking mode, use blue light blocking glasses after the sun sets.
🥗 Finish eating 2-3 hours before bed 🥗 This aids digestion so we are not digesting food laying down, while we are digesting food out muscles need to be working instead of resting, it can trigger night heartburn, and disrupt our insulin sensitivity- all of this contributing to disrupting our circadian rhythm.
💤 Have a sleep routine, and stick to it 💤 Having a sleep routine supports our circadian rhythm, Optimising our sleep.
💤 Some tips here: Follow the above tips, go to sleep and wake up at the same time each day, ensure your bedroom is as dark as possible (make use of block out blinds and sleep masks), use ear plugs if noise is an issue, warm or cold showers before bed (benefits of both), diffuse calming essential oils half an hour before sleeping.
🌿💤 If you'd like a tailored approach to optimising your sleep, DM to book in a consult. 💤🌿
