Feeling a little more stressed out during the last year and a half? Many of us have and stress can affect a bunch of things in our lives, including sleep. Since quality sleep is so important to our health and wellbeing, we need to be able to lower stress levels before bed. But how do we do it? Nutritionist Faye James follows this 10-step guide in the evening.
- Yoga - A few stretches can help ease tension and get your body relaxed and ready for rest. James does a vinyasa flow routine and you can find a short one that works for you online.
- Meditation - Just 10 minutes of mindful meditation can calm your thoughts and let you concentrate on breathing.
- Dinner - James recommends eating something light and easy to digest. A rich or heavy meal can be delicious, but may interrupt your sleep patterns, which could then cause stress.
- Alcohol - You might fall asleep easily after drinking, but research shows that alcohol can have a negative effect on sleep quality. So James advises having your last drink at least four hours before bedtime so you can get all the restorative rest you need.
- Timing - She also stops eating at 7pm so she can fast for 12 hours. “Research shows that intermittent fasting helps promote healthy gut bacteria, cell regeneration and reduction of stress,” James explains.
- Bath - Try a soak with magnesium salts and lavender oil to ease aches and pains, as well as stress.
- Tea - This nutritionist prefers a hot tea with lemon balm, passionflower, camomile and lavender, which help calm the body and mind and support relaxation.
- Technology - James follows the rule of putting away devices at least two hours before bedtime.
- Magnesium - To promote relaxation and peaceful sleep, she applies magnesium and lavender cream to her body right before bedtime.
- Breathe - Gratitude helps us put our worries and stress in perspective, so the last thing James does before going to sleep is take a deep breath and reflect on everything she’s grateful for in her life.
Source: Women's Health