Work night shifts? Here are our top tips for getting better sleep:
Use candles in your house to prepare for sleep or where possible go for a walk in the twilight period of the day. This will support the dark hormone (melatonin).
Supplements: 500g Magnesium 60mins before bed is great for helping your nervous system recover, 5HTP can support a deeper emotional repair cycle (R.E.M).
Avoid eating through the night - it’s guaranteed to make you gain weight. Challenge yourself to stay well hydrated. If you need a coffee to stay up, try having a bulletproof coffee (coffee shot with grass-fed unsalted butter and a spoon of coconut oil in it) - when you start it releases the caffeine over a longer period.
But try avoid caffeine 6 hours before bed.
De-stress! Applying gratitude practice before you go to bed can assist in removing negative emotions prior to rest, making it easier to access your mammalian brain for a deeper rest. "what are you grateful for this week/today and what do have to look forward too?
The first 3 R.E.M cycles are the most important, so go for uninterrupted sleep as much as possible.
Biphasic sleeping (two sessions) can be more meaningful for R.E.M repair e.g. 5-6 hours down 1 hour up then 1 hour down again.
Avoid going to bed with a belly full or refined sugar and processed foods. It will drastically reduce your ability to replenish your hormones.
Your body makes hormones and brain neurons from good fats and rebuilds it’s bodily tissues like bones and muscle from veggies and proteins. So prioritise foods rich in these.