If you’re constantly feeling the need to pull up the covers and press the snooze button, you may need to re-evaluate your bedtime habits.
Check out our steps for a better night’s sleep, and start putting steps in place to enjoy some sound shut-eye.
Fishing for sleep
If you’re looking to catch some z’s, feast on fish. Rich in omega-3 fatty acids, fish like salmon, halibut and anchovies can assist the brain’s secretion of melatonin, a hormone that helps in regulating the body’s circadian rhythm and promoting restful sleep.
Get off the phone
While your body may be powering down before bed, the half hour of Facebook scrolling in the dark is getting your brain ready for a long, sleepless night. Exposure to blue light from your phone screen supresses your body’s production of melatonin, a hormone designed to make you sleepy.
Bread before bed
Contrary to popular belief, eating carbs in the evening won’t contribute to unwanted weight gain, as long as you’re staying within your daily macronutrient needs and maintaining an active lifestyle. As a bonus, evening carb consumption will even help send you off to the land of nod, according to a study published in the American Journal of Clinical Nutrition. Carbs with a high GI (like jasmine rice) made participants fall asleep quicker, leading researchers to speculate that insulin triggered by a high GI meal lead to the release of more tryptophan (aka, the sleep-inducing amino acid) in the brain.
According to the Sleep Foundation, there’s nothing wrong with hitting the pavement for fifteen minutes if you’re just not ready for rest. Unless you have a treatment plan in place for chronic insomnia, integrate a lap or two around the block into your before-bed regime.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more info