Are you fed up of struggling to fall asleep every night? Do you wake up feeling tired and groggy? Is poor sleep affecting your performance during the day? Here’s a great piece from Sara Palmer Hussey PhD, Founder/Creator of Lumity and FIREBIRD about how to upgrade your bedtime.

Sleep is a non-negotiable essential to physical and mental health, so making sure we get enough quality sleep is a vital part of looking after our wellbeing. Sleep is necessary for many important bodily functions, including:

Rest and restorationsleep

Sleep allows the body to rest and restore itself, repairing and rejuvenating tissues and organs.

Memory consolidation

During sleep, the brain consolidates and stores memories, helping to strengthen learning and cognitive function.

Hormone regulation

Sleep helps regulate the production of hormones, including those that control appetite, metabolism, and stress.

Immune function

Sleep helps support the immune system by promoting the production of cytokines, a type of protein that helps fight infection, inflammation, and stress.

Emotional regulation

Sleep plays a critical role in emotional regulation, helping to regulate mood and reduce the risk of mental health disorders.

Overall, sleep is a crucial process that plays a role in many aspects of physical and mental health. Getting enough quality sleep is important for maintaining overall health and wellbeing. 7 to 8 hours’ sleep is a good standard for most adults.

How can you improve your sleep?

Here are some tips to help improve the quality of your sleep:

Stick to a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends, to help regulate your body’s natural sleep-wake cycle

Create a relaxing bedtime routine

Engage in calming activities like taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

Create a sleep-conducive environment

Make sure your bedroom is quiet, cool, and dark, and consider investing in a comfortable mattress and pillows to promote better sleep.

Avoid caffeine and alcohol before bedtime

Caffeine and alcohol can interfere with sleep, so it’s best to avoid these substances before bedtime.

Avoid screens before bedtime

The blue light emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep, so it’s best to avoid screens for at least an hour before bedtime.

Get regular exercise

Regular exercise can help promote better sleep, but try to avoid exercising close to bedtime as it can interfere with falling asleep.

Manage stress

Stress and anxiety can interfere with sleep, so find ways to manage stress through techniques like meditation, deep breathing, or yoga.

Plus, last but not least…

Take a natural sleep supplement, such as DEEP SLEEP with your evening meal

It will support the natural production of your sleep hormone melatonin that is a powerful antioxidant and essential for falling asleep. It also powerfully upgrades the regenerative processes of your body overnight so that you can wake up feeling energised and rejuvenated.

DEEP SLEEP can help you get the restful, restorative sleep your body needs to function at its best. It contains a unique 11-nutrient formulation of amino acids, botanicals, vitamins and minerals, such as Montmorency Chery, Glycine, 5-HTP, vitamin D3 and Magnesium that work together to calm your mind and relax your body, so you can fall asleep faster and stay asleep longer. Plus, the formula is non-habit forming and won’t leave you feeling groggy in the morning.

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