One subject I will never grow tired of discussing is the importance of sleep for our health and happiness. Without a good night’s sleep, it can be difficult to show up for others and ourselves the way we’re otherwise capable of. Sleep allows us to perform mentally and emotionally. It helps us fight viruses and diseases, allows our bodies to physically recover, as well as our hormones to balance. When we’re well-rested, we are all around able to live our life to the fullest. Besides water, I can’t think of anything more essential for our well-being.

While getting a regular good night’s sleep is easy to preach, depending on several unique factors, it can be difficult in practice. Our team searched for some practical tips to help you build a sleep routine if you are one who struggles with sleep. Dr Greg Wells is one of the world’s leading lifestyle coaches and scientists and is passionate about the power of sleep, nutrition, and movement to treat various illnesses and begin to truly thrive. Below are 8 practical tactics he recommends to help you sleep soundly.

1. Avoid Exposure to Bright Light Before Sleep: Light, especially from screens, disrupts melatonin production, the hormone that makes you sleepy. To fall asleep quickly and have a restful sleep, avoid bright lights and screen exposure an hour before bedtime.

2. Create a Digital Sunset: Dim the lights in your home in the evening and avoid devices in the bedroom. This reduces light exposure, preparing your body and mind for sleep.

3. Maintain a Dark Sleeping Environment: Keep your sleeping area dark. Even small light sources like an alarm clock or hallway light can disrupt sleep. A dark room supports deeper, more restorative sleep stages.

4. Engage in Flow Activities: Participating in activities where you're completely immersed and focused, known as 'flow states', can improve your mental state and lead to more restful sleep. This psychological state is characterized by being fully engaged, productive, and often losing track of time.

5. Consume Antioxidant-Rich Foods: Diets high in antioxidants, such as the DASH diet, benefit your overall health and can positively impact sleep. Focus on eating plant-based foods like berries, spinach, beans, oats, and ginger.

6. Incorporate Healthy Fats into Your Diet: Omega-3 fatty acids found in flaxseed, canola oils, chia seeds, walnuts, oysters, and certain fish (like salmon and mackerel) play a critical role in cellular health and stress response, which can influence sleep quality.

7. Optimize Your Vitamin and Mineral Intake: Vitamins such as niacin (vitamin B3), and other B vitamins, along with vitamin C, E, and provitamin A, have antioxidant properties and are important for sleep-related processes. Include foods rich in these vitamins, like fish, poultry, whole grains, fresh foods, fruits, vegetables, nuts, seeds, and vegetable oils in your diet.

8. Practice Gratitude and Altruism: Engaging in acts of gratitude and altruism can enhance your emotional and physiological energy systems. This positive emotional state can translate into better sleep quality.

By integrating these tactics into your lifestyle, you can create a more conducive environment for restful sleep, leading to improved overall health and wellness. Remember, consistent practice and making these tactics a part of your daily routine is key to experiencing their full benefits.

Source: The Foundation of Health Begins with Sleep (mailchi.mp)