10 ways to optimise SLEEP

The Importance of Sleep for Health

Everything I do on a daily basis is designed to get a good nights sleep. It is what we do during the day that impacts our sleep at night.

Quality sleep is essential for maintaining optimal health, particularly as we age. Sleep impacts brain function, testosterone production, blood sugar regulation, energy levels, mood, and immune function. Poor sleep can exacerbate low testosterone, hinder weight loss efforts, and contribute to chronic health issues. Ensuring adequate and restful sleep is crucial for managing these conditions and promoting overall well-being.

Top 10 Tips for Better Sleep

1. Reduce Alcohol Intake: Alcohol can disrupt sleep patterns. Reduce consumption, especially in the evening, to promote deeper, more restful sleep. Any more than 1 glass of alcohol stops the body entering deep sleep which is where the body heals and restores energy levels.

2. Reduce Sugar Intake: High sugar intake can lead to fluctuations in blood sugar levels, causing disrupted sleep. Aim to limit sugar consumption, especially before bed. Dropping sugar levels trigger the body to wake especially between 1 and 3 am.

3. Move Your Body: Regular physical activity helps regulate your sleep-wake cycle. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous exercise close to bedtime.

4. Eat Early: Finish your last meal at least two to three hours before bed. Late-night eating can cause digestive issues that interfere with sleep. The earlier you eat, the better you will sleep.

5. Walk After Dinner: A gentle walk after dinner aids digestion and can help you relax before bedtime, making it easier to fall asleep. Walking also helps to stabilise blood sugar levels and releases stress.

6. Avoid Bright Light and Screen Time: Exposure to bright lights and screens can disrupt the production of melatonin, a hormone that regulates sleep. Avoid screens at least 2 hours before bed.

7. Calm the Nervous System and Manage Stress: Stress management techniques like meditation, exercise and journaling are vital to calm the nervous system which allows the body to enter deep sleep cycles.

8. Maintain Regular Bed Timings: Go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s sleep-wake cycle.

9. Take fermented foods/drinks and a Kiwi Fruit Before Bed: A little secret is consuming fermented foods and a kiwi fruit before bed can support better sleep. Kiwi is rich in antioxidants and serotonin, which can help regulate sleep and feeds the microbiome along with fermented foods.

10. Daily zone 2 exercise The body wants to move. If you do not physically fatigue the body, it will not feel the need to enter the deep sleep cycles we need. Alternatively excessive exercise will over fatigue the body and it will not sleep as well either. Key is balance and understanding daily movement is critical for a good nights sleep.

Implementing these tips can significantly enhance your sleep quality, leading to better overall health and well-being. Sweet dreams!

Added Bonus

Try this simple yet powerful method to enhance your sleep. 

Sit in a comfortable position upright. Place headphones and hum in tune with the sound of the track. It scales from low to high and produces high levels of nitric oxide which enhances sleep and is a potent antioxidant.