Get The PERFECT Sleep: A Guide ✨
I always say sleep is the THE first and most important part of the day to help you with all functions of the body.
We have a hormone called melatonin, which regulates our circadian rhythm, meaning our sleep-wake cycle or 24-hour body clock. Melatonin levels raise in the evening and they reduce almost to undetectable levels as the light of the next morning raises. But there are few things that can disrupt melatonin levels like:
- Bright light and blue light before going to sleep 🌃
- Too little light during the day 🏙️
Some examples include jet lag, shift working and poor vision, using the phone at night.
Melatonin can also impact on the reproductive female hormone and have some strong antioxidants effects. This will be discussed in a different article!
Why do we need sleep?
⚖️ Lack of sleep can increase your stress hormones (cortisol, adrenaline) and set you more likely to gain weight
😠 Sleep supports emotional regulation
🛡️ Sleep disruption can also suppress your immune system and put you at higher risk of having infections and illness
How can I improve my sleep schedule?
- Keep the same schedule: wake up and sleep at the same time 🛌
- Avoid using the screen for 30 minutes to 1 hour before sleep and use blue light glasses 🤳
- Sleep between 10 pm and 4 am is the optimal time to be asleep, but research shows that 8 hours is roughly close to our needs
- Avoid high-intensity exercise 2-3 hours before sleep 💪
- Avoid big meals 2-3 hours before sleep 🍴
- Keep the bedroom quiet, dark and cool 🏠
- Avoid alcohol and smoking 🍷🚬
- Avoid caffeine after 4 pm ☕
Try these strategies and let us know if they have worked via email or Instagram.
Some extra tools include appropriate nutritional supplements, especially the right type of magnesium which can be discussed in a quick consultation or as part of your package.
Written by Ines Jabir BSc RD
The views expressed in this article are the author's own and do not necessarily reflect My Nutrition Balance's editorial stance. This blog should not be consulted for medical advice.