Optimising your sleep

A good sleep is the key to functioning well, however sleeping right through the night eludes many people.

Here are some holistic tips to help you sleep well. Use them to balance your sleep and kick in ‘sleepy hormones’ at night. Decide which work the best for you as an individual, and incorporate them into your bedtime wind-down routine.

1. Dark and quiet at bedtime
The sleep hormone is closely tied to light. Dark and quiet surroundings before bedtime queue its release, making us feel relaxed and drowsy, and helping with sleep onset. Morning sun wakes up the brain for the day.
2. Six-hour caffeine cut off
Caffeine, found in coffee, energy drinks, cola drinks, and tea (including green tea), can suppress the sleep hormone. Setting yourself a cut-off time for caffeine is an easy way to optimise sleep. Count back six hours from when you want to sleep.
3. Foods that help sleep
Getting enough protein gives a body the raw materials to make its natural sleep hormone. Nuts, seeds, legumes, meat and dairy are rich sources of protein. Adults need at least 60g of protein daily to stay healthy, more if they’re active or aged over 60. Magnesium is a key sleep mineral.
4. Stress buffering for sleep
Drifting off to dreamland is easier if your stress levels are managed. Using proactive ways to buffer stress will help. Choose something that suits your personality and lifestyle.

If you enjoy it, it’s easier to make it a habit. Soak in a bath, listen to relaxation music, or enjoy a massage.