9 Tips to Improve Sleep

I have been sacrificing sleep this week to “catch up” on work and life- and I'm having regrets. I take my sleep seriously, I NEED my sleep. We all need good quality sleep, study after study has shown how important sleep is for your health and mental function. More than three million Canadians report having trouble sleeping. Sleep is when our bodies relax, regenerate and repair and lack of sleep leaves us susceptible to many health issues including weight gain, weakened immune system, headaches, memory problems and increased risk of stroke or heart attack. So, this week I’m sharing 8 ways to improve your sleep- and I’m going to start taking my own advice ;).

1) Set a wind-down alarm (and get to bed before 11pm)

Set an alarm to remind you to start getting ready for bed, while you’re at it set a sleep alarm so you don’t miss your bed time. Why before 11 you ask? Between about 10:30pm and 2:00am our physical body repairs, between 2:00am and 6:00am the brain repairs, flushes out waste and consolidates memories.

2) No caffeine after noon

It takes time for caffeine to be processed and eliminated, limit your caffeine intake to the morning hours. We all detox caffeine at different rates, try limiting your intake to the morning for a week, drink plenty of fresh water during the day and see how it effects your sleep.

3) Take Magnesium

Magnesium is one of my favourite supplements, magnesium is required for over 200 metabolic processes in the body, it is one of the first nutrients to be depleted with stress, it can reduce muscle cramping and pain, migraines, improve PMS symptoms, lower blood pressure, fight depression, reduce risk of type 2 diabetes, it relaxes the body and has anti-inflammatory effects. There are different forms of magnesium and not all supplements are created equal, if you want help choosing one email or DM me on social I’d be happy to help :)

4) Start a relaxing Bedtime Routine

We need time to wind-down before bed, especially if you have a particularly active mind, have a busy day or work into the evening. This routine will look different for everyone, do whatever relaxes you. Play around with essential oils, take a warm Epsom salt bath, read a book, have an herbal tea, practice deep breathing, meditate, practice yoga.

5) Sleep in a cool dark room

Our bedrooms should be completely dark and between 15-20 degrees (Celsius) to help stimulate the production of melatonin encouraging sleep. As nighttime approaches, our body temperature naturally drops, signaling that it’s time to slow down and get some rest. Try using a sleep mask, I don’t like the feeling of something on my face when I sleep but if it works for you, you may find you’re having blissful sleeps in no time.

6) Use your bedroom for sleep, sex and relaxation only

The bedroom should be a relaxing, calming haven, it should not be associated with stress and to do lists. Avoid bringing your work, or arguments into the bedroom. Sometimes I read in bed before I sleep, sometimes this keeps me up longer, if I don’t start getting sleepy shortly after I start reading, I put the book down and opt for a short mediation instead. Activities like chatting on the phone, watching TV, doing the crossword or eating stimulate the mind making it hard to wind down, they can also be stressors triggering those pesky stress hormones keeping you up. If you must watch TV in bed, be sure to turn it off before you drift off to sleep, sleeping with the TV on will affect your sleep quality and you’ll either wake up to turn it off, or it will wake you several times throughout the night disrupting your sleep cycle.

7) Avoid electronics at least 2 hours before bed, or use blue light filters and/or glasses

As mentioned above, artificial light tricks our brain into thinking it’s still daytime which disrupts our circadian rhythm. When the sun goes down we should start converting serotonin into melatonin to prepare for sleep, these lights prevent the production of melatonin making it difficult to fall asleep. Did you know that melatonin also acts like an antioxidant preventing oxidative cell damage? It can help to regulate mood and reduce stress and supports a healthy immune system. You may be thinking, I watch TV before bed all the time, I fall asleep just fine! your sleep can still be affected, the light exposure can delay or reduce your REM sleep and leave you feeling sleepier in the AM- sleep quality is just as, if not more, important than sleep quantity.

8) Get outside in the morning/early afternoon

Get some fresh air, exercise and sun exposure early in the day to help regulate your circadian rhythm for a healthy sleep cycle and natural hit of energy. If you want more motivation to get your butt outside, see my previous post on the benefits of nature.

9) Have a light snack in the evening.

Have a light snack a couple of hours before bed, avoid refined sugar and carbohydrates and opt for a blood sugar balancing snack with fiber, healthy fats & protein. If our glucose levels are too low we start to produce stress hormones which can keep us up, or wake us up. Have a handful of nuts, some fruit with cinnamon, hemp seeds and melted coconut butter, Mary’s crackers with avocado, chia pudding, or a hot elixir like a reishi latte with coconut milk and collagen.

I hope these tips help you catch some quality shut eye, let me know what your favourite bedtime routine, or sleep hack, is in the comments!

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