Sleep is one of the foundations for health. Although once seen as something to brag about getting little of, it is integral for so many different functions in our body including both our physical and mental health. In our busy modern world, with distractions and stress a prominent feature it can be more difficult than ever to switch off. Here are some of our top tips for getting a better nights sleep…
Cultivate a bedtime routine: Maintain a routine and aim to go to bed and wake at similar times each day. Have an evening routine: try a relaxing bath, or reading a book while sipping on an adaptogenic elixir or soothing collagen latte as a pre-bedtime ritual. Our turmeric latte and cacao magic hotties are a delicious evening treat to curl up with.
Sleep hygiene: Avoid distracting gadgets in the hour before bed, do you really need to scroll through your social media again! Switch off your phone or leave it out of the bedroom as increased light exposure disrupts our circadian rhythms and natural production of melatonin, our sleep hormone. Make sure the bedroom is at a comfortable temperature and all external sources of light are blocked out.
Glycine: A non-essential amino acid, but with most of us not getting enough of it or the raw materials to make it, we consider it pretty essential. Glycine is a neurotransmitter which stimulates and inhibits cells in the brain and central nervous system, this affects cognitive function, mood, appetite, digestion, immunity, pain perception and sleep. It has a calming effect on the brain, and also lowers core body temperature which affects sleep-wake cycles. It also increases serotonin levels, with serotonin being required to make melatonin, which can encourage deeper sleep. Studies have found doses around 3g before bedtime (around 10g-15g of collagen or bone broth powder) can improve sleep quality.
No Go: Avoiding caffeine, large meals and alcohol before bedtime may help you to drift off. Try a cacao magic instead to soothe yourself to sleep. Exercising in the evening can also mean you struggle to switch off and wind down at bedtime, try working out earlier in the day if you find yourself unable to sleep after an evening session.
A good night’s sleep is vital to our physical health and emotional well-being. Let us know your top tips for a better nights sleep @planetpaleo