This week the topic is all about Sleep and the 5 Things that can transform your sleep. In Midlife your sleep can be changed by your fluctuating lhormones. The changes can come on gradually or literally change over night! Even if you have always been a good sleeper your sleep can become distrupted. So what measures can we put in place to help Transform our sleep to serve us better.
1: A Good nights sleep starts in the morning. A soon as you wake up open the curtains and get morning light into your life. During the winter months this can be harder to do first thing but as soon as you can get the morning light or “first light” into your eyes. This will allow your body to know that its morning and your body and mind will know it’s the start of the day.
2: Create a morning and evening routine. Set your alarm to wake up at the same time each morning (don’t hit the snooze button) getting up at the same time each day will give your body a routine. Do the same in the evening. Go to bed at the same time. Creating a routine for yourself allows your body to know what its doing each day. Of course this is not going to be the same every day but having this routine set most of the time will give your body its cues each day.
3: Nourish your body during the day. Fuelling your body with nourishing food that helps your body function at its best, throughout the day will help to get your body working as it should. Having proper food and meals that fill you up without the need for snacking will allow your body to rest and digest as it should during the day. Try to leave 4/5 hours in between meals during the day and 2/3 hours before you go to bed. Your body is then able to digest the food and you won’t be woken in the night with sugar spikes.
4: Create an evening routine. Try to have a calm evening. If you have things on your mind involving work or jobs to do the next day write these down on a list to get them out of your head. Have the list near you during the evening so if you think of anything during the evening you can note it down. Keep the lights low level, This will allow your brain to understand that its getting time to chill out. An hour before going to bed just rest, read a book, watch tv, listen to calm music or a podcast, do things that aren’t over stimulating. Faffing and doing chores in the evening will keep your brain wired so try to keep these things as daytime or weekend chores.
5: Make your Bedroom somewhere that’s only for sleep. It’s tempting to lay in bed and do work, or watch tv during the day but this can confuse our brain so keep your bedroom as a place you go to sleep in at night. Keep the room cool and keep the lights low and calming. Read a book before bed or listen to a meditation app. Don’t have anything over stimulating. Keep the room as dark as you can - this can be harder in the summer months but an eye mask and blackout blinds can help with this.
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