Are you struggling due to lack of sleep? 

Sleep is a vital part of our lives, yet so many people struggle with it. A bad night’s sleep will leave you feeling sluggish, tired and unmotivated. Not to mention leave you prone to more disease, weight gain, reduced sex drive, and higher stress levels.

Why would you settle for that?

If insomnia is affecting your life then the good news is there are 5 SIMPLE things you can do to improve your sleep.

  1. Reduce your caffeine intake. Rather than avoid caffeine all together and risk withdrawal symptoms, start by reducing your daily intake gradually, and never consume caffeine after 4pm. Don’t forget that caffeine is not just found in coffee. It is also present in tea, chocolate and cola drinks.
  2. Avoid eating too late. You need to keep your cortisol rhythm on its natural downward track for a good night sleep. Maintaining a lower glycemic index diet (more meat and fibrous vegetables) throughout your day is key.
  3. Restrict the use of Electronic Devices. All our lovely modern technology can be a major factor in our sleep habits. The backlit blue light in our smart phones, tablets and TV’s works to reduce the secretion of melatonin, and this hormone helps with the quality of sleep.  Lack of will leave the person feeling unrefreshed, regardless of the number of sleep hours. So turn it all off at least one hour before bed.
  4. Take a look at your environment. The bedroom should be the right temperature (ideally between 16 – 20 C). Try to reduce noise and light also. Again, the key here is melatonin, which helps you sleep, and too much light will affect your sleep negatively. Blackout shades over your windows is a simple solution.
  5. Reduce Stress levels. If you are experiencing a higher level of stress than normal then this negatively affects your cortisol rhythm. Some stress is good, it helps us get on in life, but too much will contribute to your insomnia so consider some natural remedies such as light exercise, and a good diet full of vitamins and minerals.

Try these tricks tonight, because getting high-quality sleep will make an enormous difference for your health and life quality.  For even more helpful guidance on how to improve your sleep, please talk with a health practitioner familiar with hormone function and therapies that can help you’ll solve your sleep enigma.

Sleep well,

Dr.NicoleTime