Already mourning the end of the weekend and longing for some zzzzzs?
Wondering how it's 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-fueled version of yourself!
Ongoing lack of sleep can cause all sorts of problems. Aside from weight gain and illness, lack of sleep can make our hormones fluctuate, not only affecting our mood and temper, but having a negative effect on 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, immune function, and more.
Good sleep is one of the most important foundations of health, wellness, and beauty, as 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 an honestly healthy lifestyle.
Here, we explain a little about the key factors affecting sleep and practical ways to optimize yours.
First, stick to a schedule. When it comes to sleeping, routine can signal to our brains when it's time to sleep or wake. That's because our body follows a Circadian rhythm and we all have different needs, so figure out what works best for you and stick to it. Being consistent can also reinforce a good sleep-wake cycle. Try going to bed and getting up at around the same time every day, even on days off. And 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 it's time to sleep. However, it is 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 manufactured 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, so to ensure you are getting plenty of amino acids in your diet, consume lots of protein rich foods during the day. Organic dairy free yogurt, 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, yogurt, oatmeal, or granola or just mix a teaspoon with lemon water in the afternoon and drink.
Sari Foods Non-Fortified Nutritional Yeast is another food with a prolific amino acids profile, and this delicious salty, creamy, nutty, cheese-tasting superfood can be sprinkled on just about everything! No restraint is necessary—it is so easy to incorporate into lunch and dinner and is a real flavor 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. While alcohol can help you fall asleep quicker, it inhibits the deeper stages of sleep, which can affect the overall quality of your night's rest. Another thing to avoid is caffeine; try to reduce your daily intake of coffee, tea, and chocolate. In particular, do your best to avoid it altogether in the evening. Try and stay hydrated throughout the day, drinking plenty of water and start reducing intake around two hours before bedtime so as not to interrupt your sleep with too many toilet breaks. Encourage hydration 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 also helps to create a good bedtime routine because winding down so you can "switch off" totally is key. Keep your bedroom as a sanctuary. Eliminate digital devices from the bedroom and sleep in total darkness—any form of bright light will interrupt your sleep hormones and decrease melatonin activity. Having a bath, doing bedtime yoga, and listening to music or reading a book are all good ways to signal to your body that sleep is on the way. We find essential oils and herbs can help, too, so go to bed with an herbal blend sleep tea and dab essential oils like lavender and chamomile on your pressure points and pillow.
Being patient and kind to yourself will help your mind and body learn to sleep well. It'll more than likely 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, don't sweat it. Stress can inhibit sleep, so if you get worked up about not sleeping, it will only make things worse. If sleep is eluding you, try an alternative for winding down and eventually sleep should come.
Wishing you all lots of peace, love, and deep, dreamy sleep from the Sari Foods family.