How to Get a Good Night’s Sleep

Prioritising sleep is essential for maintaining good health. It plays an important role an important role in supporting your digestion, energy production, boosting immunity, and improving your mood. Not getting enough sleep also increases our risk of for chronic disease e.g. heart disease, type 2 diabetes and obesity.

Ideally, we need to be getting 7-9 hours sleep a night and be asleep by around 10.30 to get that first cycle of deep restorative sleep before midnight. Yet, so many of us struggle to get the quality rest we need, particularly as we approach menopause.

Here are my top tips to help you wind down and get the rest your body deserves:

1. Get Outside in the Morning Light

Getting out into natural daylight before 10am, helps regulate our sleep-wake cycle. Our eyes need direct exposure to sunlight for at least 30 mins within a couple of hour of waking, so aim to get outdoors early first thing in the morning.

2. Limit Screen Time Before Bed

Try staying off screens after 9pm. The blue light from phones, tablets, and TVs can interfere with melatonin production, the hormone that signals your body it’s time to sleep. If the temptation of Netflix is just too great, invest in some good quality blue light blocking glasses.

3. Establish a Regular Sleep-Wake Schedule

Going to bed and waking up at the same time daily helps regulate your body’s internal clock. A consistent sleep schedule supports the natural release of melatonin, making it easier to fall asleep and wake up feeling refreshed

4. Create a Calming Bedtime Ritual

Your body thrives on routine. Establish a calming pre-sleep ritual, like taking a warm bath with magnesium rich Epsom salts and lavender oil, enjoying a cup of relaxing herbal tea, practicing deep breathing or meditating to signal to your body that it’s time to wind down. Journaling to off-load your thoughts can also be really helpful.

5. Make your Bedroom a Sleep Sanctuary

Your bedroom environment matters. Keep it dark, cool and quiet, using blackout blinds, eye masks and ear plugs if needed.

6. Avoid Stimulants after Midday

Caffeine and sugar can stay in your system for up to 12 hours, depending on your genetics, disrupting your ability to fall asleep. Stick to herbal teas or water after lunchtime to give your body a chance to wind down naturally.

7. Reduce your Alcohol Intake

Whilst alcohol can help you fall asleep faster it disrupts your sleep cycle, particularly the REM stage, which is essential for restorative sleep. It also causes blood sugar lows, leading to night time wakings.

8. Exercise Early in the Day

Exercise is a natural sleep booster, helping you fall asleep faster and improving sleep quality. However, try to avoid vigorous workouts too close to bedtime, as they can increase cortisol levels and keep you awake. Aim to exercise earlier in the day for maximum benefits.

9. Boost your Magnesium Intake

Nutrition plays a key role in promoting better sleep. Including foods rich in magnesium and tryptophan. Magnesium binds the calming neurotransmitter gamma-aminobutyric acid (GABA), and also helps reduce cortisol levels, the body’s primary stress hormone. Dietary sources of magnesium include:

• Dark leafy greens (spinach, kale)

• Nuts and seeds (almonds, pumpkin seeds)

• Bananas and avocados

• Dark chocolate (in moderation!)

• Legumes like lentils and chickpeas,

Supplementing with magnesium glycinate before bed can also promote relaxation and deeper sleep.

10. Increase Tryptophan-Rich Foods

Tryptophan is an essential amino acid that is a precursor to serotonin, a neurotransmitter that plays a vital role in mood regulation and sleep. Serotonin is then converted into melatonin, the hormone that signals to your body that it’s time to sleep. Tryptophan-rich foods include:

• Turkey, chicken, and eggs

• Nuts and seeds (especially pumpkin seeds and sesame seeds)

• Dairy products (if tolerated)

• Tofu, tempeh, and other soy-based foods

• Oats and bananas

Incorporating even just a few of these changes into your daily routine, can significantly improve your sleep quality. By prioritising restful sleep, you’ll wake up feeling more refreshed, energised, and ready to take on the day.

Are you struggling with sleep?  if you’re still struggling with sleep, get in touch to learn more about how nutrition and lifestyle can help you improve sleep naturally. Book your FREE 30-minute discovery call with me here.