HEALTH:
How well you feel during your waking hours can depend entirely on how you sleep each night. A good night’s rest allows the body to repair and rejuvenate and is necessary to feel energised, mentally sharp and emotionally balanced.
EXERCISE:
Research shows that you sleep more deeply if you exercise regularly: as little 20-30 minutes per day can help you to enjoy a more restful slumber.
However, since exercise raises your body temperature and causes you to feel more alert, the timing of your workout is very important. A cooler body temperature and relaxed mind is associated with sleep onset so you should always finish your exercise at least 3 hours before bedtime.
NUTRITION:
If you have trouble sleeping it is a good idea to keep your evening meal light, with no strong flavours. Fatty foods is a lot of work for your stomach to digest and spicy or acidic foods can cause heartburn: both of which may keep you up at night.
It may also be helpful to limit how much you drink before bed. Caffeinated and alcoholic drinks – which act as both stimulants and diuretics – are particularly likely to have a disruptive effect.
© Sarah West Nutrition
