My Tried & Tested Rituals for A Better Night’s Sleep

Lifestyle
sleep aid

Over the years I’ve constantly tried to improve my night-time habits to make sure I get the most restful, peaceful and restoring sleep – but it’s not always that easy!! Here are all the things I’ve learnt that really help – my total guide (lifestyle, food and some before bed rituals!) to a better sleep! I hope it helps xx

 

Lifestyle:

  • Commit to 8 hours of sleep: This week you need to go to bed 1-2 hours earlier to ensure you get your 8 hours of rest. Preferably get into bed by 10pm.
  • Social media boundaries: Phone off by 7-8pm each night this week. Avoid all screens and technology after 8pm if possible. I find TV is ok and promotes sleep for me personally. Laptops and phones can also affect your ability to fall asleep.
  • Don’t look at your phone as you wake up: Wait until AFTER your morning routine.
  • Enjoy a social media free day or half a day on Sunday if possible.
  • Avoid high intensity exercise in the afternoon: swap to yoga or a nature walk (or exercise in the mornings preferably).

 

Food:

  • Coffee: My golden rule – Limit caffeine to 1x coffee a day and before 10am. Swap your 2nd, 3rd, 4thcup with decaf chai tea, any herbal tea or dandelion ‘coffee’.
  • Avoid caffeinated tea after 3pm: Instead, try my homemade chai tea with frothy hot almond milk and vanilla stevia hits that coffee needing spot in the afternoons for me.
  • Incorporate a high-quality protein into your dinner: It helps encourage a deeper sleep and will keep you feeling satiated/keep your blood sugars stable so you don’t wake up in the middle of the night hungry! A small handful of raw almonds with a spoon of Greek Yoghurt is a great evening snack too.
  • Also, eat more cooked meals as opposed to raw foods at dinner time. Enjoy soups/slow cooked meats/sautéed veggies in coconut oil – they are so nourishing for the nervous system.
  • Alcohol: Avoid it for 1 week and see if your sleep improves. I have discovered that red wine significantly seems to worsen sleep for people. Whiskey/gin/vodka and rose seem to be better options for sleep however they can still cause disruption to natural sleeping patterns.
  • Drink chamomile tea during the evenings: 2 cups is good.

 

Extra’s for healing:

  • Take magnesium citrate or dyglcinate – ask your healthcare practitioner about dosage for your individual needs. (about 500-800mg is a good dose)
  • Enjoy an Epsom salt bath this week – most health food stores stock them. Great to relax your muscles and nervous system.
  • Less social stress! Say NO to any social commitments when you need to. Example on Saturday night, perhaps you need a night in with tea, a book, a bath and a movie – DO IT!

 

Before bed rituals for you to try this week:

  • A hot bath or shower with lavender oil
  • After your bath – put your legs up against the wall for 10 minutes and breathe deeply
  • Jump into bed and enjoy decaf chai tea with cinnamon and warm coconut or almond milk or chamomile tea in bed with your book.
  • 20 belly breathes every night before bed.

 

If your sleep still has not improved after doing the above – melatonin and sleepy herbs are your next step. My advice is to consult an integrative doctor about melatonin and a naturopath about some sleep herbs ( e.g. valerian/lavender etc. are great for promoting restful sleep).

 

What are your tips or rituals for a better night’s sleep?

 

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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

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When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

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