How to Improve your sleep
What is circadian rhythm: This is your bodies natural cycle of behavior changes that the body goes through in a 24 hour cycle. Signs that your circadian rhythm is off: excessive daytime sleepiness, decreased alertness, problems with memory and decision making. It also affects our internal clocks for hormones, immune system and digestion.
How to improve your circadian rhythm:
1. Wake up at the same time every day, even weekends
2. Maintain a consistent nighttime routine: Example: Shower, pjs, brush teeth, dim lights, reading bedtime
3. Exercise every day to increase melatonin production. Walking outside and having sun exposure helps as well.
Tips to improve sleep:
•Optimize your bedroom: Dust mite covers for pillow and mattress, soft sheets, comfortable mattress, black out curtains, smart lamp and setting the house temp to 68F
•Wear cotton or lightweight pajamas so your skin can breathe easily
•Avoid alcohol and caffeine intake, no caffeine past 10AM
•Limit screen time past 7:30
•Avoid naps. If you need one limit it to 30 min
•Don’t eat dinner past 7:30
•Use a smart lamp that allows you to dim light an hour before bed
•Magnesium glycinate tea can help relax your muscles for sleep (check that it doesn’t interfere with any of your medications if you’re taking any)
*If you want to go to sleep earlier to get 9-10 hours of sleep that most women need move your bedtime up by 15 minutes every day until you get to the desired time
*If you have trouble falling asleep or you have anxiety listen to Theta waves before bed. You can find free soundtracks on youtube. Close your eyes and relax your body for 20-30 minutes before going to bed. Most people fall asleep listening to the sound and that’s ok too!
*If you wake up in the middle of the night there’s usually 1 of 2 causes: You didn’t eat enough calories or protein that OR you have a lot of stress. For stress try the theta waves I mentioned earlier and magnesium tea. If you think it’s food related eat 1/2 an avocado before bed every night to see if it improves.
I linked all my favorite bedtime supplies here: https://liketk.it/4EaZo
