Getting a Sweet Sleep
Oh hey, Blenders. We’re sending some sweet sleep vibes and tips on how to max the quality of your pillow time.
Increase your exposure to bright light during the day: this will help keep your circadian rhythm* healthy. Invest in an artificial bright light device or bulbs for those darker winter months when sunshine exposure limited.
*Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle.
Caffeine cut-off: caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6–8 hours, so it’s best to skip coffee & caffeine-containing teas after 2 PM.
Limit alcohol: you feel it, we feel it. Alcohol is a huge disrupter because it raises havoc on both quality of sleep and hormone production/regulation.
Watch your bedroom temp: a too-hot sleep environment can cause restlessness and reduce deep sleep. About 20 degrees C is an average best, but test what’s right for you.
Reduce blue light exposure in the evenings: this is important because of the negative impact it has on your circadian rhythm by tricking your brain into thinking it’s still daytime, which reduces hormones like melatonin that support deep sleep. Smart phones & computers are big blue light emitters – if you can’t power-off a couple of hours before bed, download a app that blocks it or pick up a pair of blue light blocker glasses.
Trouble falling asleep?
Try breathing techniques or simple mind game like the ones below:
The alphabet game: going from A to Z, think of a movie name that starts with every letter of the alphabet (you can also try songs or books – something that is medium hard, but too brain-serious – don’t skip letters!). We're you snoozing by the letter M?
The 4-7-8 Breathing technique (a quiet room free of data device & TV noise is essential for success):
- empty the lungs of air
- breathe in quietly through the nose for 4 seconds
- hold the breath for a count of 7 seconds
- exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds
- repeat the cycle up to 4 times
Here are some of our fave boosters that can promote relaxation & sleep:
- Reishi Mushroom
Pro Tip: try our Sweet Sleep Mango Kale smoothie softened, straight-from-the-pack with a spoon (instead of adding the extra blending liquid) one hour before bed. This blend is packed with reishi, melatonin & magnesium and all the right ingredients for max absorption.