Sleep to better health
Can this even be done?
Ok, well, yes you can improve your health by addressing your sleep.
Fighting the wake ups through the night, family, stress, or just the all loving hormone rollercoaster we start at puberty and never seem to get off until 80!
Yep we produce hormones until that time. Check out our hormonal havoc download if you missed it
https://mariataitnutrition.com/hormone-havoc/
FUN EH!
Well, it can be, with the correct strategy it can be just a case of adjusting with our hormones and like the seasons we need to change it up a little through the year.
Sleep
6-9 hours is rec by the sleep foundation.
Thanks!
That’s another added pressure knowing we need it, that is not helping, it may feel hard to achieve, but with a few tips and working on your individuality, this means the science is there, but you may for example only get 6 hours sleep at a push, the science is based on generic people.
YOU ARE INDIVIDUAL
Let’s make it count.
Deep sleep. … The magic happens here, you can increase this stage in particular and feel the most productive you have ever felt.
BY. ….Decrease your caffeine timing. NOTHING caffeinated after 12-1pm
Decrease your processed foods, high salt leads to thirst and then the body is dehydrated and you won’t reach that core or deep sleep.
Decrease alcohol in the week and reduce it at weekends.
Remember sleep affects hormones, Immunity, memory, focus and in general it affects our day to day moods and strength. This is something we do not need when we have so much else to do, RIGHT!
Especially in a world where, let’s face it, struggling to prove ourselves anyway to our selves and the world.
So on top of all the above, black out the room, open a window if possible, make sure you are sleeping in a cool room, ideal temp is chilly to you, no point in given you numbers because. ….
“YOU ARE INDIVIDUAL”
What is chilly for you may be way too warm for others. I prefer arctic temps to sleep in literally ice on my nose, but thats me;)
Hydrate in the day so you are not drinking so close to sleep time. I would avoid liquids for at least 90-120minutes before bed.
Electronics away from the brain as much as possible, far enough away that you can’t hit that snooze button in the morning.
Foods that generically help, so if you have allergies, intolerances, just different tastes, then DM for a personal recommendation, but here are some that have been known to alleviate symptoms.
Tuna, salmon, oats, chickpeas, poultry, dark leafy greens, bananas, almonds, turkey, chamomile tea 90 mins or so before bed), walnuts, FEW MORE…
- Eggs. …
- Fatty Fish. …
- Chicken Breast. …
- Leafy Greens. …
- Cruciferous Vegetables. …
- Quinoa. …
- Pomegranates, Cherries.
Some studies have identified vitamin B6’s ability to promote the production of melatonin, the hormone that induces sleep.
For now I have seen a few patches on the market that deliver Lavender and melatonin to the body, I tried a brand and it worked, but again, individual so trial your own.
Blue light glasses when watching tv, avoid work after dinner. Mindful eating at night helps. Teach your body a routine. Our bodies work best within a routine.
sprays on pillow also can help.
Cedar wood spray
Eucalyptus spray
Lavender Spray
Chamomile Spray
Valerian Root tea can knock you out. (keep away from too close to sleep time or you will be up using the toilet)
Conflict can be a real sleep disturber, BRAIN DUMP
Write it down what bothered you in the day, moods on paper is great for clearing then head.
So, for a more personalised plan, Dm
Maria
x
