One of the foundations of good health is good sleep! I think most of us know how crabby we feel (and look) when we don’t get enough rest but do we really know what is going on? Not always. Suffering from lack of sleep is stress on the body. That stress affects hormone balance which increases risk of disease and contributes to sleep problems. Melatonin is a sleep hormone and when disrupted, we have trouble sleeping at night. Then, when we aren’t sleeping at night, we are continuing the hormone disruption which continues to disrupt our sleep. Vicious cycle, isn’t it?! I have been on this cycle before and it is hard to get off but you can do it! (photo credit here)
Here are 5 tips to help you:
1. Incorporate healthy fats into your diet and avoid sugar/carbs at night: Meats and eggs from good sources (grass-fed and pasture-raised), coconut oil, butter (preferably from a grass-fed cow), and avocados are some of the best fats for hormone support. Sugar and carbs spike your blood sugar which will keep you up or wake you when your blood sugar drops. (photo credit here)
2. Increase Magnesium intake: Magnesium helps calm you down and relax which makes it perfect for sleep prep! You can drink it or apply it topically with magnesium oil. (photo credit here)
3. Get outside: Thirty minutes of direct sunlight on exposed skin and eyes helps increase serotonin during the day which helps increase melatonin at night.
4. Go to sleep and wake up at a consistent time: This is pretty crucial because it keeps hormones on a balanced cycle. And having a balanced cycle will directly affect your sleep cycle! Consistency is key, ladies!
5. Turn off all electronics 2 hours before bed and keep your bedroom pitch black: Artificial light disrupts melatonin production so shut down those laptops and put your phone away. Also, make sure your bedroom is dark enough by hanging blackout curtains and cutting out all lights – even lights from clocks, power cords, and the smoke alarms (cover it with duct tape). (photo credit here)
How have you broken the “no-sleep” cycle?