Sleep tips
Sleep. This is a biggie in the grand scheme of health. It affects basically everything. The hormones which make you feel hungry, so you’re more likely to overeat & gain weight. It effects mood, patience levels, productivity, mental health, physical health, memory, risk of injury & the list goes on & on.
Sleep is so elusive when I’m overactive as I struggle to wind down, my heart rate is higher & I feel more anxious as a knock on affect. When I do fall asleep, I struggle to stay asleep & then wake up feeling tired & cranky in the morning & the cycle starts again.
So I’ve had to use all of these at times & other times I pick a few. On a good day, I would always ensure 9 is solid. Here’s my current tried & tested list:
1. Cut out caffeine, alcohol, processed foods & sugar completely – I know it sounds drastic but you’re more susceptible at the moment & even just a little will put your body out of whack
2. Try to limit white carbs – complex carbs are a good one & useful to have in an evening meal
3. Leave at least 3 hours between your last meal & bed. 4 is ideal.
4. Drink loads of water in the day, but barely any in the evening – you don’t need anything to wake you up
5. Make your bedroom cool & dark. Window open before bed, can close it when you sleep. A light cover is best & pj’s – it’s easier to maintain temp that way. An eye mask might be necessary for keeping sneaky bits of light out.
6. Bedsocks! It sounds like the weirdest thing to have when you sweat at night, but if your feet are warm it’s easier for your body to stay cool overnight.
7. Get some kind of lavender based oil & rub it into your feet before bed. It really does work!
8. Limit screen time a couple of hours before bed – take away completely if possible
9. Try to wake up & go to bed at exactly the same time every day. Think about back to basics with a bedtime routine – similar to how you would do it with a baby! Our bodies need to learn from the basics again.
10. A hot bath an hour before bed is great. Again sounds counterintuitive if you sweat, but it actually brings blood vessels to the surface of the skin which will help your body to stay at a good temp overnight. Bath with Epsom salts or magnesium salts, a cup of bicarb of soda & a few drops of lavender oil.
11. It might help to take a good magnesium supplement & CBD oil – see a nutritionist if you want to have a vitamin deficiency test
12. Even reading before bed will stimulate the mind. Do something like knitting or sewing or meditate or gentle movement (legs up the wall kind of thing)
13. Journal. Write down everything that’s on your brain before bed. Write a diary – write down anything & everything that comes into your head. It doesn’t have to read well or make any sense. Just write.
14. Plan your next day the night before. Even get your morning mug out. Anything you can do.
15. Connection. Love is a true healer – I know it sounds corny but it’s bloody true. Instead of a coffee in the morning, try a cacao. It helps you to feel into your heart & act with love. Connect with love ones – kiss & hug them. This will increase your oxytocin levels.
16. Orgasms. This might sound like a stupid one as it gets your heart rate up, but it’s stimulating your vagus nerve, which gets a bit lazy when your thyroid is out of whack.
17. Mouth tape. Mouth breathing while you’re awake or asleep is something you want to correct asap. While you’re asleep, your body needs to go into rest & digest (parasympathetic nervous system) & while you’re mouth breathing, your system will stay active, making it tough to sleep & stay asleep. If you’re someone that wakes to go to the toilet in the night, this is a great one to add. As well as number 4.