Most likely its come to your attention at some point in your life that there are certain things we should avoid if we want to get a good night’s rest. The most common thing we’re warned about is CAFFEINE and I know its a tough one to give up (or even cut back on). So I’m not going to tell you to go cold-turkey on that unless you want to… but I am going to let you know that because caffeine has a half-life of 8 HOURS, you’re gonna want to make sure you aren’t having any coffee, tea, pop or energy drinks a good 8 hours before bedtime to give you your best shot as sleeping well. Oh, sadly I need to add chocolate to that list as well as it contains caffeine too. Have your treats a little earlier in the day!
In addition to caffeine, eating too much food, or having fatty foods like burgers, pizzas, or fully loaded nachos late in the day can stress the digestive system and wreck havoc on your nighttime rest by causing indigestion and/or bloating. Best to enjoy in moderation, maybe by enjoying a good sized salad along with a piece of pizza or smaller helping of nachos. Keep it a bit more balanced and less taxing on the tummy.
One more thing to be mindful of as far as what you’re consuming close to bedtime… alcohol. Yup. I know it can be super tempting to pour a nice big glass of chardonnay or something to help unwind at the end of the day, but hold off. While a bevvy like this might seem like it helps you drift off to sleep quicker, it actually interferes with you getting quality sleep at night. So yes, you might be snoring away in bed for the whole night but you’ll like wake up feeling like it was only for 4 hours. Best tip if you are looking to improve your nightly slumber? Avoid the bedtime drink or have it at least a couple hours before you’re going to tuck in.
Okay, so those are the thing you want to try to reduce or eliminate to improve how much rest you’re getting at night. Happily there are certain things you CAN have closer to bedtime to help make things better!
Try adding a nighttime snack of a handful of nuts, such as almonds, walnuts, or pistachios. These all contain natural melatonin which helps regulate our sleep/waking cycle. Your grandma’s standby of a warm glass of milk before bed is actually a good idea if you like milk! It contains both tryptophan and melatonin. CHERRIES were such a lovely surprise to me in my research to find sleep-supporting foods! This fantastic fruit is a powerhouse of sleep support. Cherries contain 4 different sleep regulating compounds: melatonin, tryptophan, potassium, and serotonin. Finally, while I advised against caffeinated tea above, chamomile tea IS recommended and has been used traditionally as a remedy to help insomnia. Chamomile contains a flavonoid compound called apigenin which has sleep-inducing properties… but just have one cup – you don’t want to be waking up in the middle of the night because you’ve had too much tea and need the bathroom! LOL!
On that note, staying hydrated throughout the day will also aid your sleep at night. When you are dehydrated, it can cause leg cramps and sore joints which can wake you or prevent you from dozing off easily. One last note on fueling your body for better sleep quality… sometimes our diet simply might be lacking in a nutrient that our body is low on or has trouble assimilating so we need an extra boost. This was a big discovery for me as I made my way on my own wellness journey. I spent a decade trying to ditch my exhaustion and get some decent sleep and everything I added to my daily habits helped, but it was finding the right supplement that finally clicked everything together for me. That final missing puzzle piece, if you will.
Magnesium, B12, Calcium are just some of the supplements that can help improve quality of sleep. As I always say, “We are all built from the same stuff, but we are all put together a little differently.” And we all have differing life circumstances. If you feel like you might need to supplement to give your body a nutritional boost, I highly encourage you to check in with your healthcare practitioner to see what you might be lacking. I’ve taken supplements pretty much my entire adult life because I was aware of some gaps in my nutrition. Now that I’ve found a super simple and effective 3 step supplement system that I can get done as soon as I wake up in the morning has made all the difference in fueling my body well. If you’d like to know more about the line of nutritional supplements I’ve fallen in love with, check out the Nutritional Support page at http://www.breezewellnessbc.com
Soooo, are you up for taking a good look at what you’re putting into your body and how it (or lack of it) might be impacting your sleep? It is one more step you can take in setting yourself up for sleep success with a routine you can stick with!
Cheers to catching those quality ZZZs!