3 Tips to Beat Summer Sleep Stealers
With over half of Brits experiencing disturbed slumber in the summer, Yakult has teamed up with sleep expert Rob Hobson to share tips on how to avoid the top sleep saboteurs…
Eat Foods that Support Sleep
Eating a balanced diet can help support your gut health, which can, in turn, improve sleep quality. The quality of your sleep can also be directly influenced by the type of foods you eat.
Magnesium activates the parasympathetic nervous system, responsible for relaxation, and is present in leafy vegetables, nuts, and seeds. Tryptophan helps produce melatonin, the sleep hormone, and is found in oily fish, chicken, and oats. Partner tryptophan-rich foods with carbohydrates for better uptake into the brain. Vitamin B6, found in foods like salmon, chickpeas, and avocado, is involved in melatonin production, regulating the sleep-wake cycle.
Manage Your Alcohol Intake
Alcohol disrupts specific sleep-cycle stages, causes dehydration, and leads to frequent nighttime bathroom visits. To improve sleep, consider strategies to drink less alcohol.
Switch to low-alcohol beer or mocktails as alternatives, or mix alcoholic drinks with water or soda. Non-alcoholic spirit options can be appealing with ice and citrus. During hotter months, staying hydrated by drinking water between alcoholic beverages is essential for gut health.
Control Stress Levels
Stress is a common reason for sleep disturbances. Keep a notepad by your bed to jot down anxiety triggers and potential solutions. Try a breathing exercise of inhaling for six seconds, holding for six seconds, and exhaling for six seconds to promote relaxation.
Stress also impacts the gut by altering bacterial composition, influencing eating behavior and mood.
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