Sleep is so important for so many different reasons. We all love it, yet many of us don’t get enough.

Personally, I have a non-negotiable commitment to getting at least 8 hours of sleep every night with no exceptions! However, this doesn’t happen and on these days, I notice the difference in my energy, zest and productivity. Day in, day out, I owe my health, my energy, my ability to function well all to my sleep.

Getting your forty winks comes with so many benefits. We know that sleep repairs the body, it reduce stress, it assists in weight control, hormonal balance, our moods and enhances our beauty! For more on sleep benefits, read this post.

The key is finding balance. This does not mean sleeping all day at the weekend because you have simply not had enough during the week…it means implementing a good sleep hygiene routine and aiming for the same amounts of hours each night.

So what is sleep hygiene = habits and practices that are conducive to sleeping well on a regular basis.

Sleep solutions

Here are some of my best sleep solutions to help you achieve optimal health and vitality:

  • Incorporate more foods rich in calcium and magnesium as these help in the relaxation response.
  • Having a protein rich dinner is beneficial, as protein-rich foods contain substances that are precursors to sleep hormones.
  • Avoid exercising just before bedtime: exercise leads to a boost of adrenaline and cortisol, which you do not want when you are trying to fall asleep!
  • Close the kitchen early: avoid any heavy meals or late night snacking. Aim to finish dinner by 7.30-8pm to give your body a chance to digest food before you head to bed. **Handy tip: Brush your teeth after dinner to avoid snacking late at night!
  • Cut the caffeine: avoid stimulants before bed. As a rule, it may be beneficial for you to stop drinking caffeinated drinks after 3pm – coffee, green tea, cacao.
  • Soak up the sunshine: enjoying the sunshine for as little as 15 minutes each day will boost your vitamin D and melatonin production.
  • Eat regular meals during the day: if blood glucose levels drop too low, you will make adrenaline, which leads to the release of glucose – too much glucose can disrupt our sleep.
  • Go to bed before midnight. Remember, every hour before midnight is worth 2 after – so train yourself to get in early if you’re more of a night owl.