9 Tips for a good night's sleep

Sleep is one of the most important pillars of health and longevity, but nowadays many people struggle to get good quality sleep and wake up feeling already tired, which has a ripple effect on your day.

Chronic lack of good-quality sleep has been linked to weight gain, insulin resistance, poor metabolic health, burnout, and mental health problems.

Waking up feeling full of energy is fundamental to establishing healthy habits. Otherwise, we might get stuck in a cycle of early morning stress, sugar consumption, and too much caffeine.

Set your circadian rhythms

One of the most important things for a good night’s sleep is to set your circadian rhythms, aka your wake/sleep cycle. To do that, you need to get some sunlight or daylight early in the morning. A 10 min morning walk, would be perfect for that!

Dim the lights

Your wake/sleep cycle runs on a 24-hour cycle, and it mainly is set by alternating cycles of daylight and night darkness. Research has shown that even a small amount of light during the night can affect the quality of our sleep.

The body requires darkness to release the sleep hormone melatonin. Dimming the lights 1-2 before bed, signals the brain that is time to prepare to sleep and start producing more of the sleep hormone melatonin.

Set a regular time for sleep

Our bodies run on a 24-hour cycle, and they like routine and predictability, which is why is important to set a regular time to go to sleep.

Eat at least 3 hours before bedtime

A big meal can disrupt your sleep. Eating at least 3 hours before bedtime can ensure that you have enough time to digest your food before you go to bed. This will also improve digestion and reduce tummy bloating

Set a deadline for your emails and digital communication

We are used to responding to emails and communication until late at night, but this raises our levels of attention and stress, which means raised cortisol levels. And if levels of cortisol are high, the body cannot produce enough sleep hormone melatonin, hence we find it difficult to fall asleep.

Create a comfortable environment

Facilitate sleep by creating a calming and relaxing environment in your bedroom. Check the room temperature, declutter, nice bedding, scents and candles. Whatever helps you create a calming, comfortable and conducive environment.

Set a calming routine

Falling asleep is about letting go and allowing levels of stress to drop. Avoid late-night negative news or stressful discussions, and consciously engage in activities that calm your nervous system. A 10-minute stretching or yoga routine can do miracles to calm your nervous system.

Quieten your mind

One of the most common reasons people struggle to fall asleep is having too many things on your mind, or turning and tossing in your bed because they think you have forgotten something you got to do. Do a brain dump: simply take a couple of minutes to write down whatever is on your mind and a to-do list for the following day.

Create a ritual

A ritual requires appreciation and intention. Toasting before a drink, for example, is a ritual. Rituals differ from habits because “habits happen almost effortlessly according to an already set mindset pattern.”

Create an evening ritual: choose something that you really enjoy, like a scented bath or salt scrub, something that feels like a treat and connects you with your senses and brings you in the present.

I am open to work with two new clients in April. To contact me you can visit my website www.claudiaarmaniwellness.com my healthy food blog www.thehealthygourmet.co.uk or schedule a Discovery Call at www.calendly.com/claudia-armani