3 Essential Steps to Getting Better Sleep
Editor’s Note: This post comes to you from our new healthy living contributor, Carolyn Brown, M.S., R.D., a certified yoga guide and registered dietitian from Foodtrainers, a private nutrition practice in Manhattan.
Not everything we work on with our clients at Foodtrainers is directly food-related. An important part of foodtraining is also sleeptraining. When our sleep is off, our eating habits typically follow suit. When we say goodbye to that refreshed glow, we say hello to under-eye bags, carb cravings, and sugar hangovers. Our hunger hormones actually reset themselves while we’re sleeping, so it seriously works in your favour fitness-wise to catch plenty of those z's.
If you have trouble sleeping, there are a few things we recommend doing—read on below!
Always cut off your caffeine after lunchtime—even if you don’t think you’re sensitive. If you need an extra afternoon boost, try a pure green juice (with one fruit maximum) or a shot of e3live algae supplement. I also find chugging water to be the best energy boost out there.
Take magnesium and valerian supplements. There is a powdered magnesium supplement called Natural Calm that really helps to mellow you out. Studies show that valerian both improves quality of sleep and reduces the time it takes to fall asleep. Choose one and add it in for a few nights to see sleep benefits.
Turn off your screens! OK, ok: I too am guilty of Instagramming before bed, but those UV lights keep our brains swirling. This is true of television and Kindles, too. Cut the screens an hour before bed… or, if that’s not happening, try these snazzy Uvex UV Glasses ($9)—I never said getting more sleep was always sexy.
Everyone is different, but I recommend at least seven or more hours of sleep per night. On that note, sweet dreams!
What tips do you have for improving sleep? Tell us in the comments below.
Opening photo: Stadshem