Balanced meals and snacks are key for better sleep. When choosing carbohydrate foods, go for ones that have a low glycemic index rating. This means they slowly break down over a period of time. Rather than quickly causing a rise in blood sugar, which affects the brain negatively and can cause you to stare at the ceiling all night.
Examples of low glycemic foods include sweet potatoes and whole grain rice.
2.) Eat lean protein high in L-Tryptophan
Lean proteins are important to eat everyday as they help to balance blood sugar and contain amino acids that are important for making sleep hormones like melatonin.
Eat protein foods that have high amounts of the amino L-Tryptophan. This amino acid naturally increases the sleep hormone melatonin.
Foods with high amounts of L-Tryptophan include:
- pumpkin and sesame seeds
3.) Reduce saturated fats
Too many saturated fats can interfere with digestion and can lead to conditions like GERD which interferes with sleep. Foods high in saturated fat are very hard to digest and will sit like a rock in your stomach. They take many hours to digest and interfere with your ability to fall asleep. Don’t eat these foods or any other foods too late in the evening. Plan to stop eating at least 3 hours before going to bed.
4.) No aspartame
Aspartame is an artificial sweetener that is found in some beverages such as sodas. Aspartame blocks the production of the sleep hormone serotonin which is vital for improving mood, reducing anxiety and getting a better sleep. Avoid, or don’t drink beverages with this artificial sweetener.
Avoid, reduce or don't consumption of caffeine. Especially after dinner as it is a stimulant and it can keep you up until the wee hours of the night. Caffeine is included in many beverages such as coffee, colas, and energy drinks, as well as in products that you wouldn’t typically think of such as medications. If you are taking medications, check to see if they have caffeine. Consult with your doctor and pharmacist if you are taking medications with caffeine if you have sleep difficulties.
6.) Get daily exercise
Exercise is one of the most important things you can do to improve your sleep. After exercise your body releases a cascade of hormones and chemicals that help you to relax and sleep better.
7.) Reduce or avoid alcohol
Alcohol increases the hormone insulin which wreaks havoc on blood sugar levels. Consuming alcohol in the evening before bed interferes with the body's natural ability to go to fall asleep. In addition, alcohol is a diuretic and will make you get up and go to the bathroom multiple times during the night. Which interferes with continual night sleep. Don’t drink alcohol at night, sleep quality is significantly reduced.
8.) Wear Blue Light Blocking Glasses
Wearing blue light glasses 2-3 hours in the evening before going to bed will help the body naturally produce the sleep hormone melatonin. There are many sources of blue light in every home. These include artificial lighting, computer screens and cellphones. Dim the lights and reduce screen exposure in the evening along with wearing quality blue light glasses. We recommend you use either our Orange Optics blue light glasses or our Evening ZZZ’s.
Related article: Which Couling Sleep Blue Light Glasses Style Is Right For You?
9.) Wear a Sleep Mask
When going to bed, pull the blinds down, adjust the house thermostat to a cool temperature and wear a sleep mask that completely covers your eyes and lets in minimal light. We recommend our Couling Maxx Sleep Mask with 3D Memory Foam.
10.) Take a magnesium supplement or use magnesium bath salts
The mineral magnesium is powerful. It helps maintain the hormone GABA in the body. GABA is a powerful relaxant. Additionally, magnesium helps relax the muscles. We recommend a magnesium supplement with bisglycinate for optimal absorption and minimal stool softening effects.
This concludes our 10 lifestyle tips for better sleep. Incorporate these lifestyle tips into your daily routine and you will help improve your sleep quality.