• Linda Pugliese

6 Tips for a Restful Night's Sleep

As we head into these shorter, darker days you would think it would be easier to get a good nights sleep, but unfortunately for the majority of us, we just can’t get those recommended 7-9 hours of sleep. Even if we are in bed for those desired hours, most of that sleep time is not always true rest or even a quality sleep if we struggle with trying to fall asleep, or if we wake up during the night and can’t get back to sleep. As busy stressed adults, it can be quite difficult to get a good nights rest, and sleep is so vital for our health and wellbeing. Sleep is when our bodies repair and renew themselves, and without adequate rest, many of the functions in our bodies such as our metabolism and our immunity can be compromised leading to other health issues.

Here are 6 tips to help you get the rest your body needs!

1. Try not to eat before bedtime as that can disrupt your sleep. If you must have a snack try to keep it small and choose something that will help promote sleep such as warm milk, a handful of plain almonds, a small banana, a few slices of turkey or a cup of chamomile tea.

2. Do not do strenuous exercise within 2 hours of your bedtime, but you can do some relaxing stretches if you need to relax and unwind.

3. Limit phone calls, texts and emails that can be stressful and keep you from a good nights sleep. Make it a rule to not do any type of work from your bedroom. M

4. Make sure your bedroom is at an ideal temperature for sleeping. Most doctors recommend 65 degrees as an ideal temperature… it may vary a few degrees for some people but definitely having the bedroom too warm or too cold can disrupt sleep.

5. Limit the light in your room. With all the electronic devices we have, they all emit a glow that can disrupt our circadian rhythm and not allow our bodies to produce enough melatonin, the hormone that helps us fall asleep and stay asleep. Turn off the TV and put all your electronics in another room to charge overnight if needed.

6. Get into a routine at night that allows you to unwind and settle in. Taking a warm ( not hot) bath or shower can help you relax. Spend some time reading, meditating, praying, journaling, anything that will help you get your mind and body ready for sleep. Try to go to bed at the same time each night and wake up at the same time each morning including the weekends so your body gets used to your wake/sleep patterns. Having a different sleep routine on the weekends can affect the quality of your sleep during the work week.

If you would like to learn more about nutrition and other healthy habits such as these, book a free nutrition intro session with any of our nutrition coaches!

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