Struggling with sleep can feel very overwhelming – I have been there.
Insomnia not only drains our energy, it also greatly impacts mood and wellbeing. This can then contribute to more sleep issues, becoming a vicious cycle.
Understanding that our bodies and minds work together is key. We need time to relax and prepare for deep, restorative sleep and we need quality shut eye to feel mentally balanced and energised in the day.
I’m sharing my top tips to support restful sleep and emotional balance.
1. Soak Up Morning Sunshine
I always try to start my day with natural light. Getting sun exposure first thing helps regulate our circadian rhythm, making it easier to fall asleep at night. I open my blinds wide and let the sunshine in or if time allows – take a slow morning walk outside. This simple act boosts my mood and sets a positive tone for the day.
2. Move Your Body
Daily movement, in whatever form, significantly enhances sleep quality and helps reduce feelings of fatigue and stress. Whether it’s a quick 10-minute workout from the JSHealth App or a refreshing walk during my lunch break, I always incorporate a form of movement I love into my day. There once was a time I would exercise to extremes – now I know that gentle daily movement is all it takes to support my body and mind. I aim to avoid any exercise near bedtime, allowing my body to unwind and prepare for restful sleep.
3. Mind Your Caffeine
Caffeine can linger in your system for up to 12 hours! This means that any caffeine consumed in the afternoon most definitely disrupts the sleep cycle and can exacerbate feelings of anxiety and stress. I consume coffee the JSHealth way – that is, 1-2 coffees at most per day, always before midday. If you enjoy the ritual of an afternoon beverage, swap to herbal teas instead to support your wellbeing and promote a sense of calm.
4. Choose Protein for Dinner
I make it a point to incorporate protein into my evening meals. This is essential for regulating blood sugar levels and prevents any sudden drops in the night that can disturb sleep. I opt for lean meats like chicken or fish, or tofu for a plant-based option. There are so many nourishing, delicious meals in the JSHealth App to choose from (over 800!) that makes cooking dinner so simple, quick and fun. A balanced dinner also assists with keeping my mood stable and supports a restful night.
5. Unplug by 8:30 PM
Blue light from screens can interfere with melatonin production, the hormone that regulates sleep. I aim to turn off my devices an hour before bed – around 8:30pm. This simple act fosters a calmer mind, making it easier for me to transition into a restful state – I also aim to put my phone on charge in another room. This marks a moment in the evening where I can connect with my hubby, read a book or practice mindful breathing before bed.
6. Stick to a Consistent Bedtime
I aim to go to bed and wake up at similar times each day. This consistency helps regulate my body’s internal clock and supports a more restful sleep pattern, significantly enhancing my mood and mental clarity throughout the day.
7. Create a Relaxing Bedtime Ritual
Creating a soothing nighttime routine has truly changed my life! I always take a mindful moment to unwind my body and mind before bed. Calming bedtime yoga poses, like child’s pose or legs up against the wall, are my go-to. These gentle stretches improve circulation and relieve tension, nurturing relaxation and recovery for both the body and mind.
8. Explore Nighttime Supplements
High quality, targeted supplements like magnesium, lavender oil and passionflower soothe the nerves and promote deeper sleep. I’ve found that saffron can also support healthy sleep patterns and enhance sleep quality. While melatonin is the first choice for many, I find soothing alternatives a much more sustainable option for supporting your physical and mental wellbeing.
9. Craft an Ideal Sleep Environment
Creating a sleep environment that is cool, dark, quiet and comfortable is key for my sleep quality. I’ve turned my bedroom into a sanctuary for relaxation and I genuinely look forward to going to sleep each night! A peaceful sleep environment leads to more restorative sleep, allowing me to wake up feeling refreshed and revitalised. I encourage you to limit working from bed, and aim to have any stressful conversations outside the bedroom, so your body knows that bed = a time to relax.
