How To Improve Sleep Quality

Are you feeling exhausted or “running on stress hormones” and struggling to get a good night sleep?

Do not fear, we have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

• To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
• To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
• To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. 

 

6 Tips for better sleep

1# Sleep Schedule

The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

2# Nutritional Balance

Balance your blood sugar throughout the day.  Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.

3# Sunshine and Exercise

During the day get some sunshine and exercise.  These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening. 

4# Coffee Curfew

Cut off your caffeine and added sugar intake after 12pm. Try alkalising caffeine rather than coffee such as a green tea or an Isagenix e-Shot.  Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

5# Bedtime Routine

Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, ending screen time and perhaps reading an (actual, not “e”) book or having a bath. 

6# Adaptogens and Magnesium 

Nutritional supplementation, specifically adaptogens and magnesium work effectively to help you get the most out of your sleep time and are proven to improve sleep quality. Try adding the Isagenix Ionix Supreme to your bed time routine with a nip just before you go to sleep. Once you take a nip make sure it’s lights out and head down – if you activate yourself (eg: by scrolling on the phone) the opposite effect will occur as the adaptogens read your situation and environment.  In addition, try IsaMove, a daily magnesium supplement that supports the bodies natural functions overnight. 

You can start implementing these tips today.