Already mourning the weekend and longing for some Zzzzz's?
Wondering how it is actually possible to feel more exhausted after the weekend than you did before it?
Craving a rest?
Follow our Sari tips for improving your sleep naturally and you'll be another step closer to unlocking your full potential and becoming the most amazing and fully functional, sleep fuelled version of yourself!
Ongoing lack of sleep can cause all sorts of problems. Asides from weight gain and illness, lack of sleep can cause our hormones to fluctuate, not only effecting our mood and temper but having a knock on effect to our relationships with those around us. On the other hand, a good sleep pattern can leave us feeling rejuvenated and revitalized. Good sleep has phenomenal benefits, including better digestion, weight management, mood, temper, immunity and more.
Good sleep is one of the foundations of health, wellness, and beauty. It allows our bodies the time to focus on dealing with toxins, regeneration and repair. So a good stretch of uninterrupted sleep should be something to aim for if you want to achieve a honestly healthy lifestyle. Here, we explain a little about the key factors affecting sleep and practical ways to optimize yours.
Firstly, stick to a schedule. Routine when it comes to sleeping, can signal to our brains when its time to sleep or wake. All our bodies follow a circadian rhythm and we all have different needs. Work out what yours is and stick to it. Being consistent can reinforce a good sleep-wake cycle. Try going to bed and getting up around the same time every day, even on days off. Get as much fresh air and natural light as you can during the day so that when it comes to being in total darkness at night, your brain processes that its time to sleep. However, its a fine line. If you're not asleep within 15-20 minutes, get up and do something else before trying again.
Next, make sure you eat well during the day. Melatonin is our bodies natural sleep hormone and is converted from our 'happy hormone' Serotonin. The release of both of these are triggered by the amino acid tryptophan. Amino acids are biologically important organic compounds contained in protein. To ensure you are getting your total amino acid profile, consume lots of protein rich foods during the day. Organic dairy free yoghurt, nuts, seeds, tempeh, beans, wild rice or quinoa are all great, animal free sources of protein.
Another great way to keep protein levels topped up is to take Sari Foods Organic Spirulina Powder, which consists of 60-70% protein and contains all the essential amino acids (including tryptophan) in an easily digestible form. Add to your morning smoothies, yoghurt, oatmeal or granola or just mix a teaspoon with lemon water in the afternoon.
Sari Foods Non-Fortified Nutritional Yeast is another food with a prolific amino acids profile. It too contains tryptophan and this delicious salty, creamy, nutty, cheese-tasting superfood can be sprinkled on just about everything! No restraint is necessary. It so easy to incorporate into lunch and dinner and is a real flavour enhancer. Between these two Sari Superfoods, you're sure to have your amino acid intake covered for all three meals of the day and snacks in-between.
Try and avoid excessive alcohol intake. Whilst alcohol can help you fall asleep quicker, it inhibits the deeper stages of sleep which can effect the overall quality of your nights rest. Another thing to avoid is caffeine, we all know its an obvious stimulant but we should still mention trying to reduce your daily intake of coffee, tea, and chocolate. In particular, try to avoid it all together in the evening. Try and stay hydrated throughout the day, drinking plenty of water and start reducing intake around 2 hours before bedtime so as not to interrupt your sleep with too many toilet breaks. Encourage yourself to drink more and thus fight dehydration, by adding Sari Foods Organic Vitamin C Acerola cherry powder to your water bottle for a healthy energy boost. By drinking more fluids, you can also support your electrolyte balance.
It will also help to create a good bedtime routine, winding down to be able to switch off totally is key. Keep your bedroom as a sanctuary. Eliminate digital devices from the bedroom & sleep in total darkness, any form of bright light will interrupt your sleep hormones and decrease melatonin activity. Having a bath, some bed time yoga, listening to music or reading a book are all good ways to signal to your body that sleep is whats going to happen next. We find essential oils & herbs can help too, go to bed with a herbal blend sleep tea and dot essential oils like lavender and chamomile on your pressure points and pillow.
Be patient and kind to yourself, help your mind and body learn to sleep well. Its more than likely going to take a few trial runs to find out what works for you but with our Sari tips, you'll definitely be heading in the right direction - practice makes perfect! Also, it's so much easier to say than to do, but don't sweat it. Stress can inhibit sleep too so if you get worked up about not sleeping, it will only make things worse. If sleep is alluding you, try an alternative for winding down and eventually sleep should come.
Wishing you all lots of peace, love and deep, dreamful sleep from the Sari Foods family.