The Importance of Sleep

Using screens late at night can hugely impact your sleep. Exposure to unnatural light such as mobile screens, TV or even street lights can impact your sleep.

If you have a busy mind or find that you are in constant flight or fight mode, your sleep will be impacted. Check out how you can improve your sleep below.

As we age our bodies don’t generate as much melatonin (a hormone that supports sleep).

During and after perimenopause, women’s estrogen (a key hormone for sleep regulation) production is downgraded

Elevated cortisol makes the body think it needs to fight a tiger, this often results in waking early and not being able to get back to sleep.

Shift work can negatively impact your circadian rhythm – this is the bodies way of understanding when it is time to sleep or awake. If you travel frequently, time zones can also have an impact on your circadian rhythm.

Modern life depletes us, precursors to melatonin and magnesium deficiency can result in distrusted sleep patterns.

Sleep disruption can create an imbalance that promotes overeating and weight gain. This includes reduced glucose tolerance and insulin sensitivity, and an imbalance between hormones that make you feel full and hormones that induce hunger.

Insufficient sleep may activate inflammatory pathways, further contributing to weight gain and poor health.

New-born sleep patterns disrupt sleep for parents, especially breastfeeding mother’s.

Consider reading for the final hour and use blackout blinds to reduce impact of street lights which can also help you to remain asleep in the mornings.

Consider breathwork to address stress and worry, Buteyko breathing and NDSR are two techniques that are scientifically proved to reduce stress and induce higher quality sleep.

Ensure you are eating adequate protein, eggs and other proteins sources are high in the precursors to melatonin.

Consider a high-quality magnesium supplement, ideally glycinate form which supports the nervous system, improves sleep, and helps with overall energy.

B- Vitamins support the nervous system which can support both hormonal and stress responses.

Reduce sugar intake, stop eating at 8pm at night which helps the body to recover at a cellular level as they is less focus on digestion as you sleep.

Exercise, ideally in nature is proven to reduce inflammation and support sleep.

Reduce coffee and do not drink caffeine after 12PM. Caffeine negatively affects sleep cycles, genetically 50% of us are slow coffee metabolisers which means there is still coffee in our system when we go to bed. Adding L-Theanine to coffee can help to reduce gitters.

Consider herbal teas such as valerian, chamomile, or passionflower teas, some brands have specific sleep formulas.

If you are struggling to get to sleep, play your day back in reverse order, this can aid your sleep cycle.