Nothing impacts your day in a positive or negative way more than the quality of your sleep. Having an 8 week old - we know! 😳
Sleep has a major influence on your mood, stress levels, workouts, recovery, energy and just about everything related to our health.
Here are a few simple tips to improve your sleep:
1. Morning Sunlight: A perfect nights sleep starts first thing in the morning. 10-15 min of sun exposure closest to sunrise will help set your internal clock for the day - initiating your circadian rhythm. A morning walk will do the trick (leave the sunglasses at home 😎).
2. Avoid blue-light after sunset. Blue-light tricks our bodies into thinking it is still day-time which suppresses melatonin (our sleep hormone) from turning on. Blue-light is anything with a screen (phones, iPads, computers, TV’s). The closer it is to your face, the more damaging. If you are still working into the night like many (or doom-scrolling like many 🫣), we recommend you wear blue-light blocking glasses as close to sunset as you can. 🤓
3. Just like blue-light negates melatonin from activating, red-light does the opposite! Light a candle or build a fire in the fireplace at night. This red-light exposure will help set melatonin and bring you into a calmer, more relaxed state. 🥱
4. Place any phones or tablets as far away from your room as you can to minimize damaging EMF while you sleep. Sleep is for RECOVERY. Electro Magnetic Fields (EMF) has been proven to disrupt sleep patterns. 😵💫
5. Create a bed-time routine designed for optimal sleep. About 30 minutes before falling asleep, start your bedtime routine by taking a warm shower or bath. This will increase your body temperature just in time for it to drop back down once in bed. The dropping of body temperature helps you fall asleep. Once in bed, read a book! Ditch the phone or TV and read an enjoyable fiction to fall into a slow, deep sleep. 😴
6. If you are still having trouble sleeping, supplements can help. Supplements like melatonin, magnesium and inositol have all been shown to improve sleep quality. Before starting your bed-time routine mix these together to make a “sleepy-time cocktail”. 🍹
Sleep is VITAL to our health. I hope these tips will help you improve your sleep and quality of life. If you have any questions or would like to dive deeper into this, we’d be happy to discuss. 🙌🏼