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Self Care Tips - Let's start with sleep!

Updated: Jun 20, 2023

How to improve your quality of sleep with a few simple tips...

It's funny how natural and easy sleep was for us when we were children. We certainly didn't need to think about it! However, as a Health Coach I would say most symptoms that my clients are experiencing are often linked to poor quality sleep. Most of the time they are unaware that they are having poor quality sleep and just think it is normal to only have 5 hours sleep and wake up 2-3 times a night, I too thought that was normal.

Seven years ago I was severely ill, that's when I realised how important sleep is and that I owed it to myself to prioritise it and work at it, just like you would in other areas of your life. Let's face it though, in our society sleep is underrated and it definitely deserves more attention from us!

Here are some tried and tested tips that I use. I hope you find them useful.

Tip #1 - Swap your glass of wine for banana tea!

It took me a long time to accept that my glass of red wine was affecting my quality of sleep. I was in denial! Yes, I felt like I was falling asleep more easily, however after a while I realised that I was waking up at least twice a night and finding it difficult to get back to sleep. This resulted in low mood and energy throughout my day. After my diner I now like a soothing drink and even better if it has ingredients that promote sleep such as banana tea, golden milk or a camomile tea.

Tip #2 - Make the last hour count

This one has been the biggest game changer for me...It's all about getting a relaxing routine before you fall asleep. I like to get into my PJ's and get ready for bed at least an hour before bed, this prepares the mind and gives it signals that it's time to unwind. Dim the lights and avoid TV and screens, I know we hear that all the time but it really does affect your ability to unwind before sleep.

"Sleep is your life-support system and Mother Nature's best effort yet at immortality", – Matthew Walker, sleep scientist.

Tip #3 - Pitch black is best

It is really important to keep your bedroom really dark, even a small light on your alarm clock can mess with your ability to make melatonin (a hormone your body creates to help initiate sleep). I notice I sleep better during autumn and winter months as it's darker in the morning. Even when there is a full moon, the brightness can wake me up!

Tip #4 - No caffeine after 12pm

I know this one sucks and you probably don't want to hear it! Like alcohol, caffeine is a stimulant and can take up to 5 hours after you have had it to begin leaving your body. I used to be a big coffee drinker and I have slowly weened myself down to 1 in the morning. I found it easier to replace my afternoon coffee with an alternative caffeine free drink.

Tip #5 - Don't eat close to bedtime

It's best to stop eating at least 2-3 hours before bedtime. This is because your digestive system will be working hard to digest your food instead of winding down for sleep. It puts your body into high alert mode instead of rest mode. Also reflux and indigestion can be reasons for waking up during the night.

Do you want to know more?

There are so many more tips and advice I can share with you regarding sleep but also with any other health concerns you may have. If you would like to improve your health in any way I am here for you. Please sign up for a free 30 minute discovery call and we can discuss your concerns.

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