24th August 2015 by Jess
To help you reboot your sleep pattern this autumn our nutritionist Jess is here with some failsafe ways to rev your system. Here’s some tips to help you revitalise your sleep pattern so you’re rested and ready for September!
There are three crucial things the body does while you’re in a slumber - your brain recharges, your cells repair themselves, and your body releases important hormones. A good sleep really is a fundamental part of feeling refreshed and energised throughout the day and if you don’t get enough sleep, and quality sleep, it can leave you feeling groggy and under-performing.
Immerse yourself in a peaceful epsom salt bath with essential oils. Relaxing before bed is really critical as the stress hormone cortisol will keep you in fight or flight mode, making it much more difficult to fall asleep.
The magnesium in epsom salts encourages the production of the feel good chemical serotonin, helping you relax even further by lowering the levels of adrenaline in your body. They are available online and in the supermarkets and won’t pinch the pennies either.
They’re not called the calming flowers for nothing; these herbs have been proven to help calm your nervous system from fight or flight to rest and digest. Camomile and lavender teas are available everywhere.
Sipping on the tea will give you a big hug from the inside!
Eating at least 2 hours before you hit your bed can improve your sleep hygiene.
Avoid heavy meals, snack foods and caffeine. These things can act as a stimulant and affect the quality of your sleep and for sensitive individuals; it can keep you awake, resulting in tiredness the following day.
Exercise stimulates the body to make cortisol, the body’s stress hormone, which if still circulating round your body at high levels, can keep you awake at night.
If you’re used to exercising at night, try and switch it up and exercise earlier on in the day and see how you feel, it may give you a deeper, more refreshing sleep.
Make your room a tech free zone, free of phones, iPads and televisions etc. Studies have proven technology in the bedroom makes it harder to fall asleep, and stay asleep for that matter.
Spend the last 30-minutes of your night relaxing your mind and body and avoid stimulating television, bright lights and engaging in any work-related activities.
By Jess, graze nutritionist.
Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at jessntom.com for even more.
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