Need Better Sleep? VL’s Rachel Schwartzman, ND Shares Simple Tips to Promote a More Restful Sleep. #wellbeingwednesday
So many people struggle with getting quality sleep. Difficulty falling asleep, staying asleep, or interrupted sleep, are often complaints I hear, and any one of those can contribute to low energy and mood. For today’s wellbeing Wednesday I am sharing with you some tips that just might promote a more restful sleep.
Get outside everyday! Melatonin is a hormone secreted by your pineal gland at night and helps to promote a restful sleep. In order to have good quality melatonin secreted at night, you need to get sunlight on your face during the day. This means you need to get outside! Rain or shine, summer or winter, make an effort to go for a 20 minute walk daily.
Sleep in a Dark Room: That hormone melatonin I just mentioned, it really likes darkness. When you go to the bathroom at 3 am and turn on the light, you have now decreased your melatonin production. Make sure you sleep in a pitch black room to pump up your melatonin levels. Get rid of those pretty curtains and invest in some black-out curtains that block out those city street lights. Your sleep will thank you.
Boost up Magnesium Rich Foods: Magnesium is a mineral that calms the nervous system and promotes a restful sleep. One sign of a magnesium deficiency is anxiety and poor quality sleep. Try adding magnesium rich food to your diet such as; dark green veggies, whole grains, legumes, nuts/seeds, bananas, watermelon, figs, potatoes and green beans. Another option is to take some powdered magnesium in some water before bed.
Having a cup of Green Tea during the day may just help your sleep at night. While green tea is mildly caffeinated, it also contains L-Theanine, an amino acid that promotes a balanced mood and restful sleep. If you don’t already drink green tea, consider adding this to your daily routine.
Research suggests sticking to a 2 o’clock cut off for coffee. It is the late-afternoon caffeine that was shown to cause problems for sleep. To avoid sleep disruption, restrict your caffeine consumption primarily to the morning hours. If you do have a midday cup of coffee, make sure to drink it before 2 p.m. or opt for a green tea instead. J
I hope you find these suggestions helpful for promoting a good quality sleep, which in turn will support your mood and energy levels.
Dr. Rachel Schwartzman, ND is a naturopathic doctor in the St. Clair West neighbourhood. She is the co-owner of West End Naturopathic Doulas, a naturopathic collective that supports pregnant women and partners with the birth of their babies. www.westenddoulas.com