In this article about getting better sleep, we will talk about

1. Morning sunlight
2. Managing stress
3. Complex carbs at dinner
4. Evening routines
5. Sleep supplements

 

During my private coaching calls this week many of my clients mentioned they had been having trouble with getting to sleep and staying asleep. As good sleep is one of the foundational components of optimal health (essential for blood sugar balance, a healthy metabolism, efficient detoxification and beautiful skin) this week I wanted to share with you my top 5 tips for improving your sleep…

Here are 5 ways to improve your sleep…

 

1) Get Morning Sunlight

It might seem counterintuitive, but a good night’s sleep starts in the morning. Exposure to morning sunlight helps regulate your circadian rhythm and boosts your mood. Spend at least 10-15 minutes outside in the morning to signal to your body that it’s time to be awake and alert. You can either go for a walk during this time or simply stand outside. Ideally, wait to put your contacts in or glasses as they can block UV light that is beneficial for setting your circadian rhythm. Can’t get outside first thing? This daylight desk lamp is the next best thing.

 

2) Manage Stress Throughout The Day

Stress can interfere with your ability to fall asleep and stay asleep. Try to incorporate stress management techniques into your day, such as deep breathing exercises, yoga, or mindfulness meditation. I also find journaling in the mornings or before bed to be a helpful habit for minimizing stress and anxiety throughout the day as well as when you’re trying to fall asleep.

 

3) Add Complex Carbs To Your Dinner

Be mindful of your dinner choices. Opt for clean complex carbohydrates like wild rice, quinoa, starchy vegetables and beans and legumes. Carbohydrates promote the release of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Adequate serotonin levels are associated with feelings of well-being and happiness and can help us feel relaxed and sleepy in the evenings.
 

4) Have An Evening Wind Down Routine

Create a calming bedtime routine to signal to your body that it’s time to wind down. This can include activities like reading, gentle stretching, or meditation. Try to keep a consistent sleep schedule (even on weekends) to regulate your body’s internal clock. I love using my Higher Dose PEMF Mat before bed as a way to unwind and help reset my nervous system. Use code ‘JENNYH15’ for a discount and buy yours here.​

 

5) Try Sleep Supplements

If you have a hard time falling asleep or staying asleep, you may want to try natural sleep supplements like magnesium or CBD oil. I also like Sleep Soothe from the Poliquin Group as it contains just a small amount of melatonin to ensure great sleep without feeling groggy the next morning. It’s always helpful to consult with a healthcare professional before using any supplements to ensure they are safe and appropriate for you.