5 Easy Tips to Sleep Better, Feel more energized
Sleep is the foundation of good health.
It all begins with a good night’s sleep. It dictates so much about our day from sugar cravings to mood, to our body’s ability to recover and our immune system. Not to mention that getting good sleep statistically raises every marker for happiness.
Try these 5 tips to improve your sleep, reset your circadian rhythm, and improve your energy throughout the day.
Try taking 10 minutes in the morning to be outside looking in the direction of the sun without sunglasses or other filters between you and the sun. (Obviously, don’t look directly into the sun please.) Our circadian rhythm relies on our exposure to sunlight to give cues for when it’s time to be awake and when it’s time for our body to rest and fall asleep. This is a great way to signal to the body that it is daylight, time to be awake and moving. Then in the evening, you can do the same thing with the setting sun. Our bodies are designed to be in tune with nature. Evening light signals to our body and its systems that it is approaching night time, the time to unwind, relax, and prepare to sleep.
Set up an easy and relaxing bedtime routine that you do every night around the same time. Routine and ritual are great ways to create connections in the brain so that each night when you start your routine, your body already knows that sleep will come next and it can prepare.
For example, every night I have a skincare routine that I do, I take my vitamins and drink my herbal tea, put on my pajamas, and put my hair up. This whole routine can take anywhere from 5-20 minutes depending on how much time I have, and that flexibility ensures even when I’m in a time crunch I stick to my routine. My brain can start preparing for sleep the minute I start my routine so that by the time I get in bed, my mind has processed the day, gone through its list of things I need to do tomorrow, and is ready to quieten so that I can sleep.
Avoid stress in the evening. I know we’ve all heard this one a million times and it is easier said than done. But hear me out. Stress is inevitable, but a little bit of intention can provide significant rewards when it comes to sleep. About 2 hours before bed, avoid stressful TV, stressful conversations or phone calls, work when possible, and vigorous exercise. (Exercise is wonderful and can help with sleep, but it boosts endorphins and can increase energy so vigorous exercise is best in the morning or early afternoon/evening.) **Walking after dinner can help relieve stress, reduce sugar spikes, and help us sleep!
Eat regular meals, and try a snack high in protein if you have to snack before you sleep. Eating irregularly or eating a diet high in sugar and refined carbohydrates creates instability in our blood sugar and triggers a fight or flight response in our nervous system causing us to feel alert and awake. If you struggle to fall asleep, it is likely you’re eating too irregularly, not enough calories, or your diet tends towards sugars and refined carbohydrates more than other macronutrients. If you are waking up at night, try a balanced snack before bed with healthy fats, high protein, and some carbohydrates. This might look like some nuts, berries, and cheese or an apple and peanut butter.
Try adding one or two of the following supplements and herbs to your daily routine. Most people when they can’t sleep jump straight to a melatonin supplement, but I would like to encourage you to consider alternatives. Melatonin supplementation is only effective at aiding sleep if your melatonin levels are low, to begin with, which is most common in the elderly. Melatonin is a hormone meaning it has more roles in the body than just sleep, and daily supplementation, especially at doses over 2-3mg can disrupt the balance naturally in the body and cause more harm than good. Studies have shown that a dose of 8mg per day for 4 days was enough to cause significant shifts in hormone secretion. So what can you try instead? Valerian has been shown to be as effective in reducing sleep latency as small doses of Valium. It is a mild sedative, often taken in tincture or extract form, and can be taken 30-45 minutes before bed. 1-1.5 tsp of Valerian tincture can improve sleep quality, relieve insomnia, help you fall asleep, and not leave a “hangover” the next day.
As someone who occasionally suffers from insomnia, I know how much a poor night’s sleep can impact your life. Incorporating the above tips has transformed my sleep and reduced my sleepless nights. If you want a more tailored sleep protocol or still struggle after trying these tips, reach out to us to get started on an individualized Chinese Herbal Medicine formula
