Unlock the Perfect Recipe for Sleep
Reset your body clock with these science-backed tips for returning to a healthy sleep cycle after the holiday season winds down and a New Year begins!
The excitement and stress of the holidays are finally over; but many people find that they are still suffering from sleep related after-effects well into January. Get a fresh start in 2018 by stepping up your commitment to sleep hygiene. The following techniques have been identified by sleep experts as the most effective recipe for a good night’s sleep.
Exercise in the Morning
Regular exercise does a body good in more ways than one. Find relief for anxiety and mental stress by burning off the excess energy with physical activity.
Aim to get your heart pumping at least three times per week. Avoid exercising in the late afternoon or evening as the stimulation can keep you up at night. It may take a week or two to see the benefits, but researchers say that the results are worth the wait.
Get Your Diet Back on Track
Shake off the bad eating habits that you may have picked up over the holidays and recommit to eating a healthy diet. Cut out caffeine and sugars late in the day and return to a healthier eating schedule. Your last meal of the day should be light and easy to digest, so save the heavy carbs for breakfast and lunch. Dinners containing tryptophan like chicken, dairy products, nuts and seeds are recommended.
Follow a Strict Sleep Routine
Go to bed at the same time every night and wake up at the same time every morning. It is that simple. Keeping a strict sleep schedule helps to regulate your body’s internal clock. When you go to bed later than usual or you sleep in, your body clock is disrupted, resulting in poor quality sleep.
Turn Down the Lights
Another way that your internal clock can be disrupted is through exposure to light. Bright lights from a tablet, TV or phone screen can trick your body into thinking it is daytime. If you prefer to read or use devices in bed, use a low light filter and a low light reading lamp. Ideally though, you should avoid using electronics in bed altogether to ensure your body establishes a strong connection to sleep with the bedroom.
It turns out the recipe for good quality sleep can be made simple and easy to do. The real challenge is keeping up with it every day.
Need an extra boost to start your 2018 sleep routine? Check out our store to order some delicious and nutritious bedtime snacks.