April 22

Strategies for better sleep

Are you looking for strategies for better sleep? Here are 18 useful tips to make sure you get a restful night of sleep, as well as some vitamins and herbs.

  1. Sleep schedule should be the same 7 days a week – bed at the same time, arise at the same time – it’s routine which will help our circadian rhythm
  2. Temperature – between 13-16ºC.
  3. Exercise – but not within 2-3 hours of sleep time. – the more energy you expend the more your body will need to rest.
  4. Avoid caffeine and nicotine.
  5. Avoid alcohol.
  6. Avoid large meals at night.
  7. No naps after 3pm.
  8. Relax before bed – don’t over schedule your day – that’s getting us into more of a parasympathetic mode – reversing the fight or flight of the day.
  9. Hot bath before bed with magnesium salts.
  10. Dark, Cool, gadget free bed room – No iPads and blue light.
  11. Sunlight exposure – morning and afternoon for 10-30 mins depending on skin tone.
  12. Turn off wifi at night.
  13. Reiki, Meditation, Hummingbird Exercise,
  14. Inflammation – Look at diet and natural anti-inflammatory measures.
  15. Allergy – Remove potential allergens fro sleep area – pillows, mattress washing powders
  16. Horary Clock – is there a regular waking time?
  17. Blood sugar – High Tryptophan foods (Turkey, dairy, hummus, sesame seeds, seafood, eggs ) with rice cakes
  18. Allocate sufficient time for sleep – put aside 8.5-9hrs every night to get to sleep.


Vitamins / Herbs to discuss with your health practitioner depending on stage of sleep being disturbed:
Magnesium, Vitamin D, Glycine, Valerian, passiflora, CBD Oil, Lavender oil, Chromium,
Glutathione, Probiotics/ Pre-biotics

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