10 Sleep Tips To Guarentee A Good Nights Sleep.
We all need a good nights sleep and furthermore it's critical for our health. In this blog I will share why sleep is so crucial for health and wellbeing and will give you 10 simple tips to improve your sleep. If you find it hard to fall asleep, wake up during the night and can't get back to sleep, or if you you wake in the morning and are not feeling refreshed, this blog is for you.
Why Sleep Is Key for Health
Sleep resets the nervous system, it helps us to relax and reset. We are more likely to be depressed and anxious if we are not getting good sleep
Poor sleep puts stress on the major organs and is critical for heart health and is linked to diabetes and obesity.
Lack of sleep depresses the imune system making us more susceptible to illness and chronic infections.
Poor sleep Increases inflammation in the body a driver of nearly all chronic diseases.
Our brain detoxifies whilst we are sleeping, it actually shrinks in size so that fluid circulate and cleanse.
Sleep and Hormones
The sleep hormone Melatonin is produced by the pineal gland in the brain, its function is to regulate your sleep wake cycle. Melatonin is triggered by light so the amount of light you are exposed to will effect your levels, normally levels increase after sunset and a couple of hours before bed.
When we start our period our levels of Melatonin are the lowest, hence often we don’t sleep so well. Also, in perimenopause and menopause where Etrogen is fluctuating when our estrogen is low it can impact sleep.
Stress has a massive effect on sleep, Cortisol the stress hormone should decrease in the evening and be high in the morning to get us out of bed. If you have loads of energy at night and are groggy in the morning, then Cortisol could be the could be the reason.
Weight management - when we sleep it regulates our appetite by balancing the hormones Ghrelin and Leptin, if you are not sleeping you will get hungrier and either gain weight or find it tough to lose weight.
10 Sleep Tips For You
Ensure bedroom is dark get blackout blinds and turn off all lights including screens.
Start to use essential oils in the evening a few hours before bed to unwind. My top three sleep oils are Cedarwood and Vetiver and the restful blend designed for sleep Serenity. I recommend diffusing them, inhaling them, and massaging on the back and sides of the neck and feet before bed.
Have a relaxing bath with lavender and Epsom salts, these contain magnesium which most of us are lacking.
Take a good quality supplement to ensure getting a good baseline of vitamins and minerals top up the Magnesium to 300-500 mg per day take a couple of hours before bed.
Limit caffeine to pre lunch, if you are a big coffee drinker then try to switch to Matcha or maybe chose green or black teas which are high L-theanine which can aid sleep.
Introduce a nightime tea with Chamomile, Valerian or Passion Flower or try a pre blended one like the Pukka night time..
Listen to Yoga Nidra or sleep meditations or relaxing music before bed. As you exhale release all the muscles in you body.
Try breathing only through the left nostril and inhaling oils in the left nostil to calm the brain for a few minutes before sleep.
Boil banana skins, they are rich in potassium and magnesium and convert to seratonin and melatonin and this only takes 10 minutes to prepare.
Create bedtime rituals that work for you and start a couple of hours before you go to bed. If you can try to go to bed and wake at the same time everyday as this helps your natural circadian rhythm.
There are many more tips I could share but I hope these tips have helped you.
If you are experiencing sleep issues connected to Perimenopause. I am creating 4 week Essential oils for Perimenopause Online Course. Please message me directly to learn more about this course and benefit from my early bird discount. I am also creating a 4 week introduction to Hormone Yoga Online course - contact me if you would like to know more about either of these.
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