Do you overlook the importance of sleep?
Poor sleep and irregular sleep patterns is a leading cause in the development of many illnesses. Poor sleep contributes and drives anxiety, depression, weight gain, cardiovascular disease, cognitive decline, hormonal imbalance or infertility.
If you struggle falling to sleep or experience a disrupted sleep pattern, you may want to reconsider lifestyle factors which impact your sleep quality – movement, nutrition, routines, technology and even the configuration of your bedroom. Let’s talk about movement and nutrition for a better night’s sleep.
Movement for Sleep
Regular and consistent exercise helps to improve all aspects of sleep including how long it takes you to fall asleep, total duration and sleep quality. Sticking to an exercise routine for at least 12 weeks has been shown to have the most profound impact on sleep quality. Key benefits of exercise which impact your sleep include:
- Movement reduces stress and anxiety which aids a better night’s sleep.
- Movement in conjunction with nutrition and a healthy lifestyle supports a healthy weight, which can be linked to healthy sleep patterns.
- Movement reduces discomfort, imbalances and tightness in the body supporting a more comfortable sleep.
The relationship between Fluidform and sleep is mutual. A better night’s sleep will support your body to feel more energised and strong for your workouts. I like to match my Fluidform to my daily cycle with a dynamic sequence in the morning to get my blood pumping, with a stretch, relaxation or gentle sequence to wind down at night.
What to avoid?
- Excessive caffeine or caffeine after midday
- Screen time after 8pm
- Irregular bedtimes and alarms – going to sleep and waking up at the same time every day helps to regulate your body’s circadian rhythm.
Kee’s morning workout routine
Kee’s evening movement routine
Nutrition for Sleep
Support your body’s natural rhythm and regulate your sleep cycle with these 5 key ingredients.
- Tahini – Tahini is a paste made from sesame seeds. Sesame seeds are high in the amino acid tryptophan. Our bodies use tryptophan to synthesise serotonin and melatonin which are vital for healthy sleep. Try this Spiced Cashew, Tahini & Date Shake or Spring Salmon & Green Tahini Bowl.
- Cacao- Cacao is rich in magnesium, an essential ingredient for deep rest and relaxation. Cacao can be stimulating for some, so if you’re sensitive to caffeine, try and keep your intake to the first half of the day. Try this Spiced Hot Chocolate.
- Cherries – Tart cherries are high in melatonin, the original sleep superfood. Try dried tart cherries or tart cherry juice before bed for a sweet nights sleep, you can find these at most health food stores. Try this Dark Choc Cherry Fudge.
- Walnuts – Walnuts are another great source of both tryptophan and melatonin. Try snacking on a handful of walnuts before bed to help you get your full eight hours.
- Kiwi – Kiwi fruit is rich in antioxidants and naturally occurring serotonin. Serotonin is a brain chemical that can help regulate your sleep cycle.
- Chamomile, spearmint and lemongrass tea or lavender oil can all help encourage a restful state.
Discover the top 3 recipes for sleep in the RECHARGE meal plan.
