In today’s fast-paced world, the importance of a good night’s sleep cannot be overstated, especially for parents juggling the demands of family life. Nutritionist & Cell Squared Nutrition Expert, Steph Lowe, known for her expertise in optimising health through diet and lifestyle, understands the crucial role that sleep plays in overall wellbeing. Here, she shares her top five tips for achieving a better night’s sleep, along with insights into how dietary choices can support this essential aspect of health.
1. Prioritise Magnesium
One of Lowe’s top recommendations for improving sleep quality is ensuring an adequate intake of magnesium. Magnesium plays a vital role in regulating neurotransmitters involved in sleep, such as melatonin. A high-quality magnesium spray can be an effective way to supplement this essential mineral, as it is readily absorbed through the skin, promoting relaxation and calmness conducive to a restful night’s sleep.
2. Incorporate Collagen Peptides into Your Diet
Incorporating collagen peptides into your diet is essential for maintaining the health and integrity of connective tissues, such as skin, tendons, and ligaments. Collagen, the most abundant protein in the body, plays a crucial role in sleep regulation, contributing to the mechanical properties of tissues. The synthesis of collagen relies on specific amino acids like proline, glycine, and hydroxyproline, which are vital for connective tissue health. By supporting collagen synthesis through dietary choices rich in these amino acids, individuals can promote overall sleep health and address factors such as joint discomfort and inflammation. Additionally, addressing lifestyle factors like stress, inflammatory foods, excessive UV light exposure and inadequate sleep can further support collagen production and improve sleep quality.
3. Limit Screen Time Before Bed
Exposure to screens emitting blue light, such as smartphones, tablets and computers, can disrupt the body’s natural sleep-wake cycle by suppressing the production of melatonin, the hormone responsible for regulating sleep. To promote better sleep quality, it’s essential to limit screen time at least an hour before bedtime. Instead, opt for relaxing activities such as reading a book, practising gentle stretching or yoga, or engaging in calming bedtime rituals to prepare the mind and body for sleep.
4. Avoid Vigorous Exercise Close to Bedtime
While regular exercise can promote better sleep quality, engaging in vigorous physical activity too close to bedtime can have the opposite effect, stimulating the body and making it difficult to unwind and fall asleep. Aim to complete intense workouts at least two to three hours before bedtime to allow your body temperature and adrenaline levels to return to baseline, promoting relaxation and facilitating the transition into restful sleep. Instead, opt for gentle activities like walking or gentle stretching in the evening to promote relaxation and prepare the body for sleep.
5. Adopt a Holistic Approach to Sleep Hygiene
Achieving optimal sleep quality involves addressing various aspects of health and lifestyle. In addition to dietary considerations, factors such as stress management and creating a conducive sleep environment are essential for promoting restorative sleep. By adopting a holistic approach to sleep health, you can optimise your chances of a dreamy restful and rejuvenating sleep each night.