Improve Your Sleep
On average we spend one-third of our lives asleep so why not make it count! Here’s why it is so important and tips to improve it.
THE IMPORTANCE OF SLEEP
Sleep isn’t just rest - it’s repair. Here are some of the benefits.
Crucial for learning and memory consolidation.
Helps boost immune function.
Aids in muscle repair and growth.
Plays a critical role in mood regulation.
COMMON SLEEP DISRUPTORS
Alcohol disrupts sleep, in particular REM sleep. Regular alcohol consumption should be avoided to minimise sleep disruption.
Caffeine can make it hard to fall asleep and cause frequent awakenings. Try cutting out caffeine at least 10 hours before bedtime.
Bright light before bed can disrupt circadian rhythm and suppress melatonin. Dim lights up to an hour before bedtime.
TIPS TO IMPROVE YOUR SLEEP
Consistency is key. Establish a consistent sleep schedule and stick to it (even weekends).
Temperature plays a big role in sleep. Ideally your bedroom should be around 16-19 degrees.
Regular exercise helps sleep quality just avoid doing it too close to bedtime.
HELPFUL FOODS AND SUPPLEMENTS
These foods and supplements can positively impact your sleep!
A study by Doherty (2023) found that consuming 2 kiwi fruits one hour before bed can increase sleep time and decrease awakenings.
Magnesium can be useful for improving sleep quality as it aids in muscle and nerve relaxation.
KEY TAKEAWAYS
If you’re struggling with sleep give these a go.
Ditch the Disruptors (alcohol, caffeine, bright lights)
Build Good Habits (consistent sleep schedule, regular exercise, good sleeping environment)
Try incorporating some kiwi fruit and/or magnesium into your diet before bed!
