26 Mar Tips for a Good Night’s Rest: Part 2
Since our last entry on tips for a good night’s rest, we’ve decided to add a few more points! As is well known by now, sleep is one of the key pillars of good health! Lack of proper sleep and disorders such as insomnia can have dramatic health consequences, and can result in:
- A weakened immune system
- An increased risk or progression of cancer
- Loss of memory and concentration
- Lower levels of melatonin and a weakened endocrine system
- Increased stress levels
- Increased risk of heart disease
- Increased risk of stomach ulcers
- Digestion issues (constipation in particular)
- Increased risk of depression
The list certainly does go on. And so, making sure you put in good hours of rest every night should remain a top priority. A healthy lifestyle starts with a good sleep, and yet many of us continue to struggle. So here are a few 3 more tips on achieving a good night’s rest!
A Cool Room
Sleep is precious and as we pointed out before, one must be in absolute darkness and remove all possible sources of light before hitting the sheets. We should also add that lowering the temperature of your bedroom can also help! Adjust your room temperature to a cool 20°C, and you might just sleep better.
Start Your Own Bedtime ‘Rituals’
Quality sleep can be achieved through ‘rituals’. You should aim to fall asleep at the same time each night (preferably before midnight), and engage in a relaxing activity just before you snooze. This can include reading, meditating and/or using relaxing essential oils, such as basil, chamomile or lavender. Just remember to consult a qualified health professional before using your essential oils!
Adopt a Suitable diet
Skipping breakfast in the morning and having lunch on the go will generally lead to emptying the fridge at night. The best way to avoid this is to start the day with a big breakfast with lots of protein! These means two eggs in the morning, or for vegetarians, cereals (such as amaranth, oats, wild rice or rye) as well as legumes (organic soybeans, split peas and fenugreek).
Our second tip is to avoid large sugar intakes that affect blood sugar levels—white bread, pasta, pizzas and biscuits should be avoided at all costs. On the other hand, foods that are heavy to digest, such as milk or cheese, can also affect digestion and therefore the quality of sleep. Finally, as caffeine and alcohol interfere with sleep, it is essential to limit their consumption!