Foundations of Health: Sleep Well

Sleep is the most effective way to reset our health each day and foundational for health.

Non- REM Sleep body rests, repairs and regenerate resets – boosts immunity - glymphatic detoxes waste/toxins

REM Sleep Dream – Brain processes memories, emotions and information and where creative problem solving happens

Tips for a Good Sleep

1. Sleep Schedule - Quality can improve by 50%

Our body needs routine and rhythm. Sleep and wake at the same time even on weekends. Circadium rhythm which regulates sleep, hormone production, and digestion. Getting sunlight within an hour of waking helps set your body clock and promotes Melatonin. Outside for 10 minutes in the morning. This makes it easier to fall asleep and wake up naturally.

2. Wind-Down Routine -Signals to your brain that sleep is coming. 

Daily movement helps you sleep more soundly and reduces stress. Try to finish any intense workouts at least 2 hours before bed. Studies show people who do 150 minutes week of exercise sleep better. Breathwork, Meditation, gentle exercises and stretching support a good sleep routine. Also try bath, reading a book, journalling or gratitude practice.

3. Eat and Drink

Avoid caffeine after mid afternoon, late heavy dinners -limit alcohol = disrupts REM sleep

Hydrate well throughout the day - try Sleepy herbal tea like chamomile, lemon balm.              

Melatonin regulates sleep Milk, eggs, almonds, pistachio, sour cherries

Tryptophan helps produce melatonin + Serotonin – Turkey, chicken , eggs, salmon, dairy  seeds and nuts

Carbs help convert into Serotonin and Melatonin

Magnesium relaxes muscles good for hormone health

Fix your foundation with food before turning to supplements.

4. Screen Free Bedtime + Wake Up

Phones, TVs, and laptops emit blue light, which suppresses Melatonin (sleep hormone).

Turn off 30-60 minutes before bed. If you have to be on a screen - try blue light glasses. Switch phones to airplane mode if bedside.

5. Sleep Sanctuary

Your bedroom should be quiet and cool around 18C, darkness blackout curtains, eye mask, invest in a good mattress. Avoid any TVs in bedroom and any clutter.

A calm mind leads to better sleep, and better sleep leads to better health.

Foods to Support Sleep

Some foods for your plate to support a good sleep.