How to fall asleep faster, stay asleep & wake up feeling refreshed
A couple of weeks ago I was invited to give a talk about sleep and energy and then a really funny thing happened – that night I did not sleep at all! I’ll admit, although I’d talked all about a plan that I recommend for a better night’s sleep, I didn’t necessarily follow all of my recommendations (oops!) So, with that in mind (as well as a welcome to any new newsletter subscribers who attended that talk and would like a little reminder), I thought today I’d share my tips on how to fall asleep faster, stay asleep and wake up feeling refreshed in the morning. 1. Plan ahead – set the stage for a good night’s sleep by avoiding caffeine after 2pm, exercising during the day for at least 20 minutes, avoiding alcohol within 3 hours of bedtime and not eating or drinking too close to bedtime (especially if you tend to wake up for a bathroom trip during the night)! 2. Wind down – create a routine that helps your body naturally wind down so that you are in a parasympathetic state at bedtime. This could include taking a notebook, in another room, and writing down all the thoughts that tend to come up and stop you from falling asleep – your “to-do” list for the next day as well as anything else that your brain starts to think about once your head hits your pillow. 3. Limit light at night – this includes the blue light that is emitted from phones, computers and tvs, as blue light suppresses melatonin (your sleepy hormone that needs to be produced at night in order for you to fall asleep easily) – try to put your phone on airplane mode by 9pm, in another room so that it’s not a temptation for you. 4. Create an ideal bedroom – this means a dark space that has a comfortable sleeping surface, cooler than 19 degrees C and somewhere that you like going to sleep and resting in. 5. Have a good morning – believe it or not, your sleep routine starts when you wake up in the morning. Exposing yourself to full light for 30 minutes in the first 1-2 hours of being awake helps your body to produce more melatonin at night. Try to avoid grabbing your phone first thing on a morning too, as you want to be exposing yourself to natural light, not the blue light from your phone. And if you’ve tried all of these things and still have trouble sleeping, book an appointment with me so that we can address the root cause of why you’re having issues with your sleep…and together we can come up with a plan incorporating natural remedies, an exercise regime and some diet adjustments to help you start sleeping better. Ending off today with some exciting news…! My website is currently being re-done (yay!) so if you’d like to get in touch, please reply to this e-mail or give me a call on 0422 082 112. To a good night’s sleep, Dina x PS Express consultations both online & in person are a great “health boost” right now – it’s a 20 minute consultation where we discuss 1 health issue such as feeling tired or stressed, needing treatment for a cold or sore throat or maybe you’re struggling with your sleep, I come up with a treatment plan including supplements as well as diet/lifestyle advice. You can book an express consultation by clicking here – available both online and in clinic.