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
For better sleep, be sure to expose eyes to morning light.
Sun exposure in the morning increases serotonin which is a precursor to melatonin. This is true for adults and kids! Want practical tips for improving circadian rhythm? Click HERE
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).
Pistachios are naturally high in melatonin! These could be a great addition to dinner or if you need to have an evening snack!
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.