Sleep Tight Sanalite: 5 Steps to Better Sleep

Sleep, and the rest and repair it offers our body and mind, is critical to life.

Everything works better with restorative sleep - from our hormonal function, to how fast we age. (I know if I don’t get my 7+ hours, not even an extra cup of matcha can make me feel better!). 

In the very first episode of The SANA Wellness Podcast I spoke to Rumbiey Muchenje, certified sleep and integrative health coach to discuss why sleep is such an integral element of our health and how we can sleep better. 

Based on our conversation all about sleep hygiene and factors affecting sleep quality, here are 5 tips for better, more restorative sleep:

1. Mind Your Time: Meals & Movement 

Avoid heavy meals, especially those high in protein or sugar, close to bedtime. Aim to eat at least 3 hours before sleeping to allow proper digestion and prevent disruptions in sleep caused by increased energy expenditure and stress hormones.

Regular exercise is beneficial for sleep, but avoid vigorous workouts close to bedtime. Exercise at least 2 hours before sleeping to prevent the release of cortisol and adrenaline, which can interfere with the body's ability to relax for sleep.

2. Maintain Consistent Sleep Patterns

Stick to a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consistency helps regulate the body's internal clock, optimising the quality of sleep.

3. Limit Exposure to Blue Light

Reduce screen time, including smartphones, tablets, and computers, at least 2 hours before bedtime. Blue light emitted by screens disrupts the production of melatonin, the hormone essential for sleep onset, leading to difficulty falling asleep.

4. Prioritise Sun Exposure

Spend time outdoors during the day to absorb natural sunlight, which helps regulate the sleep-wake cycle. Exposure to sunlight boosts serotonin levels, promoting daytime alertness and nighttime melatonin production, facilitating better sleep quality.

5. Make Your Bedroom a Sleep Sanctuary 

Your bedroom should be dark, cool and promote feelings of relaxation and restoration. Think calming, neutral colours, natural materials and as little clutter as possible. Create a quiet and electronic-free bedroom environment by minimising noise disturbances and removing digital devices, such as smartphones, to promote deeper and more restful sleep. 

Start with these 5 tips to sleep tight Sanalite.