Do you wake up like clockwork at the same time each night? Maybe you even get up a few times to pee. Is it really your bladder or is something else going on?
Sleep quality is just as, or if not, more important than sleep length. Our body repairs itself when we sleep, but if you aren’t getting quality sleep, the body can’t make the repairs it needs.
When you regularly have trouble staying asleep, it’s a sign that something is going on internally.
If you’re waking up between 1 and 3 am your body isn’t detoxifying properly. Your liver is likely overworked or backed up, which can disrupt sleep.
If you’re waking up between 3 and 5 am, it’s a sign of oxidative stress and being very acidic due to eating highly inflammatory foods, sugars, processed foods and not enough variety or quantity of fruits and vegetables.
I’m going to share some strategies to improve your sleep quality and help you stay asleep.
First off, sleep naked or in as little clothes as possible. This helps reduce body temperature, inducing deeper sleep. You want to make sure to sleep in cool, dark, quiet room. Your room should be pitch black. If you need to, get new curtains or wear an eye mask. Around 16 celsius is ideal when possible.
Also, it should go without saying, but no tv in the bedroom.
Avoid alcohol at least 3 hours before going to bed as your body will prioritize metabolizing the alcohol and usually disrupts sleep.
Avoid high inflammatory foods, sugars, processed food. Focus on eating protein, fats, and low glycemic fruits and veggies.
Speaking of food, aim to eat your last meal 3 hours before bed. When you eat too close to bedtime you are stimulating digestion instead of your body slowing it down.
Lastly, consider taking supplements such as a high quality liquid fish oil and magnesium bisglycinate. This small addition can make a big impact.
If you have questions or want more info about how to apply these tips for your situation, email me or DM me on Instagram @Fithealthy365.
