Are you struggling to sleep at night? Wondering what are some things to help you sleep better? Sleep issues are so common that many of us accept them as normal. But you don’t need to. If you would like to improve your sleep, read on for 4 key things to consider for how to sleep well.
1. Caffeine and sleep
- How much caffeine do you consume daily and what time of day?
Depending on your sensitivity, the effects of caffeine generally last between 3 and 7 hours. However, it has been proven that caffeine can stay in your system for up to 24 hours. A good rule of thumb is to avoid caffeinated beverages close to bedtime, or even after lunch. Read more about the effect of caffeine on your sleep.
2. Alcohol on sleep
- How much alcohol do you drink regularly?
Alcohol consumption not only can have a detrimental effect on reaching those deep-sleep cycles, but it can also reduce the number of and function of your immunity cells. We cover this in more detail in our blog post Boost Immunity In Our Changing World.
3. Sugar and sleep
- How much sugar do you consume in your daily diet?
We know it can be hard for some people to eliminate sugar from their diet. But if we work at reducing how much, how often, and how late it’s consumed, then we will inevitably improve our sleep. This has a wonderful flow on effect – when we reduce these stimulants from our diet, we reduce our levels of stress, sleep better and this creates a cycle that we can easily continue and maintain. Take a look at some of our sneak peek recipes that are low in sugar here.
4. Stress and sleep
- How much stress do you have at work and at home?
One factor that we can struggle to regulate is stress. There are many different causes of stress and anxiety which can have a huge impact on our sleep. Again, we almost accept this as being normal and simply how we live. In reality, however, we can equip ourselves to cope better with stress by making better choices about what we eat and drink.
Making changes can seem hard at first but once you start to embrace healthier habits you will quickly notice the improvements in your sleep. This will allow you to wake feeling refreshed and with a stronger resolve to maintain your lifestyle changes. Still wondering how to sleep better? Why not chat with one of our Personal Health Educators today? We’re here for you!
Read next: Gut Microbiome: Ultimate Guide to How to Improve Your Gut Health