Secrets to Sleep Better
There are a staggering number of people not getting enough sleep. In fact, over 1/3 of us are on that list. The effects of not getting your regular shut-eye are much more than that dreary, tired feeling. Your mental and physical well-being are in jeopardy when you lack sleep. Deep, quality sleep effects everything from mood, stress, anxiety, appetite, weight loss, focus, energy, and gut health. It’s a great behavior to start with changing if you are experiencing weight loss resistance, low immunity, high anxiety or stress, etc. The main benefit of better sleep is hormone balance… which effects EVERYTHING mentioned above.
Here are a few tips to help with you get better quality sleep.
Improving your health from the inside out will greatly effect your sleep quality, and a great place to start is your gut. Consistently consuming gut-healthy foods & adaptogenic herbs will help you balance your hormones, improve digestion & your gut health. I use a blend that is high in Vitamin C & relaxes that body into sound sleep when consumed warm before bed… a great sleepy time herbal tea. Digestive enzymes (I use & recommend Verdezymes) are another great natural supplement that can lead to better sleep & better gut health.
Need a gut restart? Consider a safe, gentle Detox with adaptogen herbal blends. Try my 14-Day Gut Detox or 30 Day Bella Health Package if you’re ready for a regimen!
Increasing your HGH (Human Growth Hormone) levels can lead to improved sleep. Exercise, fasting, dense nutrition, & proper hydration increase HGH levels.
Believe it or not the bedding matters. The more comfortable you are, the better the sleep. Not all bedding is the same. Look for fabrics that are softer and durable like Egyptian cotton. These sheets will last longer than your traditional cotton sheets we often have on our beds. Obviously this goes for your mattress & pillow as well!
Establish a bedtime routine. Practice unplugging from social media or reading instead of watching at night. Try going 30 minutes prior to bed without your phone, tablet, computer or tv. This will allow your body to relax. Some apps are helpful though with meditation, deep breathing, relaxation routines, and smooth ocean waves for zoning out. Go ahead and try those to promote a smoother transition to sleep.
Cooler temperatures in the house promote your slumber. The temps help you doze off and are beneficial in helping you stay soundly asleep through the night. The suggestion is in the 60-degree zone, but you will need to try it to see how you respond since everyone is different.
Power naps really do work. When you are tired, it’s best not to reach for the caffeine or quick sugar rush of a candy bar. Instead of using the old ways we can learn a lot from a cat. Take your cat naps. A quick 20-minute to a 1-hour nap is like a recharge session for your mind and body. If your schedule allows, try it.
Journaling, planning, or doing a “brain dump” on paper before bed helps to capture the thoughts that may be swirling through your head & keeping you awake.
Other tips and tricks work with sleeping like wearing an eye mask or investing in a great mattress. Take the time to investigate what works for you and get a better night’s sleep. Your body and mind will thank you!
These digestive enzymes are a game changer for digestion & sleep!