How are you sleeping?
If you have trouble falling asleep or staying asleep at night these three tips are for you.
1) Ditch the electronics.
Many of us (myself included) watch TV, sit in front of the computer, or look at our phones before we go to bed at night. The blue light from these devices trigger our brain to think it’s daytime, which releases hormones that keep us awake and alert. This can inhibit our body’s ability to ‘wind-down’ and get into a restful state for sleep. Avoid using electronic devices at least one hour before you plan on going to sleep. I guarantee that this alone will make a huge difference for you!
2) Wear a sleep mask.
I’ll be honest, the only time I ever wore a sleep mask was in 5th grade. My parents surprised me for my 10th birthday and “kidnapped” me to San Diego and covered my eyes with a sleep mask the whole trip there.
The only reason I gave the sleep mask another try was because I noticed that a little bit of light, whether it was the moon peaking through my window or the green light from my printer, would disturb my sleep. A sleep mask keeps everything extremely dark and reminds our eyes to stay closed even if we wake up in the middle of the night. I wake up so refreshed in the morning when I wear a sleep mask. It’s like getting an extra 2 hours of sleep because your sleep pattern doesn’t get interrupted. I suggest getting an all cotton sleep mask that allows your skin to breathe. I purchased mine here.
3) Eat a complex carbohydrate + protein an hour before bedtime.
Stable blood sugar is just about the key to everything. Weight loss, endless energy, proper organ function, and of course sleep! When our blood sugar is stable, we are more likely to sleep soundly through the night. There is a reason kids cannot stay still when they eat sugar… the same goes for people trying to sleep at night. Instead of popping a sleeping pill, the simple act of eating a complex carbohydrate and a protein before bed will keep the blood sugar from dropping or spiking and disrupting your sleep.
Some suggestions are:
- Brown rice cake with almond butter
- Sweet potato and almond butter
- Carrots and hummus
- Handful of nuts or trail mix
- Coconut oil and cinnamon (this one takes a bit getting used to, but the fats in the coconut oil help provide stable blood sugar)
Leave a comment below and let me know how you’re sleeping!
In health,
