10 Ways To Sleep Better This Week!

A quick but IMPORTANT read from me today!

Sleep is essential for your hormone health & balance. To put it bluntly if you aren't getting enough good quality sleep your hormones won't be balanced. Ideally you need to aim for 7 - 9 hours per night.

So here are my top 10 steps to improve your sleep ...

1. Reduce your blue light exposure 2 to 3 hours before bed. Blue light exposure at bedtime messes with your natural hormone production. Dim the lights, wear blue light blocking glasses, turn your screens to orange or red. Or ideally don't watch them for 2 - 3 hours before bed!
2. Get natural light within 30 mins of waking - This increases your cortisol production & suppresses melatonin, setting your circadian rhythm, meaning you will be naturally sleepier by bedtime.
3. Blackout your room - light messes with melatonin production, melatonin is crucial for ovulatory function.
4. Keep your room cool - Lower temperatures improve your melatonin production and improve sleep quality.
5. Limit caffeine - caffeine 6 hours before bed doubles the time it takes to fall asleep.
6. Get a good bedtime routine - Ideally getting to bed before 11pm & having a predictable routine that signals to your body that it is time to wind down.
7. Time exercise wisely - Regular exercise is great for improving sleep quality but avoid it at least an hour before bedtime.
8. Create a nourishing sleep environment - your bedroom should be for 2 things sex & sleep! (Ok maybe reading too?!)
9. Wear ear plugs - this can help you get into a deeper, more restorative sleep.
10. Stop eating 2 - 4 hours before bed - when your body is busy digesting food it is not fully restoring & resting.

Happy Sleeping Cyclical Sisters!

Love Lizzie X

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