For Better Sleep...

IN AM

• Expose eyes to morning light

• Move your body when you wake-up

• Say no to snoozing, consistent wake up time

IN PM

• Minimize blue light at night

• Blackout shades or eye mask

• Red night light in bathroom (available on Amazon)

WIND-DOWN ROUTINE IDEAS

• lavendar

• warm shower (then into cool room so your body cools quickly)

• deep breathing (4,7,8 -inhale 4 counts, hold 7 counts, exhale 8 counts)

• gratitude practice (increases serotonin)

• foam roller

• calming music

• aim to keep your routine consistent

Sleep nutrition

Some people do well eating a smaller dinner (especially those with digestive issues).  Others do better with a bedtime snack (those with low blood sugar).  A spoonful of honey before bed may be helpful if you wake up in the night.  Coffee and alcohol can have a negative impact on sleep.  While alcohol may help you fall asleep faster, it decreases the quality of sleep.  Excess sugar decreases quality of sleep (don’t shoot the messenger!)

NUTRITION IS NOT ONLY IMPORTANT FOR ACTIVITIES, BUT HAVING THE RIGHT NUTRIENTS SUPPORTS BETTER SLEEP.

For example, B6 helps modulate the body’s stress response and helps relax the nervous system. It also helps convert excitatory glutamate to GABA which is more calming. B6 can be found in salmon, chicken, banana, yogurt, salmon, tuna, eggs, chickpeas, and spinach.