Good quality sleep is important for both physical and mental health, but many are having sleep issues in these uncertain times.
Many biological processes influence our ability to have restorative sleep but adopting good sleep hygiene practices will benefit everyone:
- Get outside in bright light for at least 30 minutes first thing in the morning to help re-set your body clock. If you can combine this with exercise, this will also help you sleep.
- Avoid caffeinated drinks after 2.00pm. Instead have calming herbal teas eg as Camomile or Tulsi.
- Dim the lights after sunset – use incandescent bulbs in lamps instead of bright overhead lights and avoid exposure to blue light from screens. Use f.lux on your computer and try blue blocking glasses if you are watching TV. This helps to increase melatonin production – vital for promoting sleep.
- Don’t drink too much alcohol. This is very difficult for those who might be tempted to calm their nerves with a G & T, but it will disrupt your sleep.
- Aim to eat your last meal at night at least 3 hours before you go to bed. This helps to normalise circadian rhythm which is vital for good sleep, and many other health benefits.
- Do something calming in the evenings such as reading or watching something light – not the late news.
- White noise, such as a fan or app, can help promote sleep, especially if you have a busy mind.
Liz Hutson is a fully qualified nutritional therapist. She specialises in women’s health and workplace wellbeing. www.growinghealthier.co.uk