How do you get a good nights’ sleep? Did you know that the key to achieving a restful sleep is also related to achieving your professional, personal and health goals? Sleep allows your body and mind the time it needs to relax and replenish. It also might help you maintain a healthy weight, and makes sure you have physical and mental energy you need to conquer the day. For a balanced sleep-wake cycle, you need a balanced health plan. Try these 5 tips to support restful sleep.
1. RESET YOUR CLOCK
If you have a healthy sleep cycle then you will feel tired at night and awake in the morning. Regular sleeping patterns revolve around lightness and darkness – when the sun goes down and night approaches, your brain’s pineal gland starts to produce more melatonin, a hormone that makes you feel sleepy and ready for bed. Your brain decreases melatonin production as the morning approaches, helping you wake up and stay awake. However, if you have a hectic schedule – one that keeps you up late or wakes you up early – this may throw off your sleeping clock and make it hard to get back on track. A melatonin supplement helps re-set the body’s sleep-wake cycle (aspect of the circadian rhythm).
2. CHECK ON YOUR ENERGY AND DIGESTION CYCLES
Digestive problems can wake you up in the middle of the night. Hunger and cravings are common culprits for keeping you awake past your bedtime. Controlling your hunger levels and digestion patterns are two key ways to keep your body on a healthy and steady sleep cycle. Taking a probiotic supplement regularly also helps support intestinal/gastrointestinal health.
3. A FULFILLED DAY FOR A RELAXED NIGHT
Your brain and body will get the most out of a night’s sleep when they’re properly nourished, exercised and relaxed during the day. Get the productive sleep you deserve by making sure your body is equipped with the nutrients it needs all day long. One of the effective and efficient ways you can fill any potential nutritional gaps in your diet – which most of us have, no matter how healthy we try to eat – is taking a daily multivitamin. Along with a healthy diet, a multivitamin delivers a combination of nutrients such as calcium, magnesium, vitamins A, C, D and E, and others.
4. SUPPORT YOUR BRAIN HEALTH TO SUPPORT HEALTHY SLEEP
There is truth to the old adage that eating fish is good for you brain. Fish oil contains omega-3 fatty acids EPA and DHA, which help maintain cognitive health and brain function. Unfortunately, your body doesn’t produce these omega-3s naturally, so make sure your diet is rich in fatty fish like salmon and mackerel. A fish oil supplement can also deliver the recommended daily amount of omega-3 fatty acids. You can take them anytime throughout the day; it doesn’t need to be timed to your sleep schedule to deliver benefits.
5. SLEEP RECOVERY IS POWERED BY PROTEIN
Your body is still working actively when you’re asleep. It’s a time for your body to reset and replenish. Protein supports muscles not only throughout the day but also at night to fuel the bodily functions, such as repairing and recharging muscles. An evening snack with casein proteins like a cup of cottage cheese or casein protein shake can contribute to night time muscle repair following intense training. Casein is absorbed relatively slowly, supporting a steady release of amino acids to the bloodstream throughout the night.
All content here should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.