A guide to good night sleep

Feeling in need of a healthier lifestyle? The benefits of a good diet and exercise are familiar to everyone, but sleep also has the potential to make or break the way you and your body feel.

Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation. Studies show that getting the right amount of sleep is crucial to ensure an improved weight control, fitness, mood, memory and healthier eyes and skin. It will boost immunity and lower risk of migraines, diabetes, cancer and heart diseases. 

STEPS TO SLEEP BETTER

If you’re one of those people wishing you could put your head to the pillow and drift off to sleep without a worry in the world, then it’s comforting to know that there are steps you can take to help make it happen. 

1. Stick to a sleep schedule: keep the same bedtime and wake up time. It helps to regulate your body's clock and could help you fall asleep. Get out in bright light for 5 to 30 minutes as soon as you rise.
2. Exercise daily: finish exercising at least 3 hours before bed or work out earlier in the day.
3. Avoid alcohol, cigarettes & heavy meals in the evening: eating big or spicy meals can also cause discomfort. Eat two to three hours before bedtime.
4. Wind down: spend the last hour before bed putting away any work, dimming the lights and doing a calming activity such as reading, listening to music, or taking a warm bath.
5. Avoid electronics before bed or in the middle of the night: because the particular type of light emanating from the screens of these devices activates the brain.
6. Evaluate your room: establish the conditions you need for sleep; your bedroom should be cool, free of any noise and sneaky light. Starting 2 hours before bedtime, put aside any work or complicated decisions to turn off emotional and intellectual “noise”.
7. Try to make a list of any worries: you can also come up with a plan to deal with these worries; you will rest easier.
8. Sleep on a comfortable mattress and pillows: a mattress life expectancy is about 9-10 years.
9. If your sleeplessness persists: delve deeper into what's going on. Insomnia may be a symptom of an underlying problem and need evaluation by a doctor.

FOODS THAT WILL HELP YOU SLEEP

Your diet can also impact your sleep ability or patterns. It’s worth trying these natural remedies alongside the tips mentioned above.

1. Complex carbohydrates: whole grain bread, oats, cereals, brown rice and pasta.
2. Fruits and vegetables rich in magnesium: cherries, banana, apple, sweet potatoes, spinach, wild lettuce and kale. A cup of soup helps too.
3. Lean proteins: low fat cheese or yogurt, eggs, chicken breast, turkey, fish, and legumes such as lentils, chickpeas and beans.
4. Heart-healthy fats: avocado, nuts and seeds
5. Beverages: warm milk, anise, and herbal tea, such as chamomile, jasmine or peppermint.
6. Fresh Herbs: sage, basil and rosemary as they promote sleep.

Hopefully, armed with all this advice, you’ll be well on your way to getting the best night’s sleep, priming you to wake up ready to take on the world and a brand new healthier lifestyle.