SLEEP BETTER. TRAIN HARDER. //
-Talilla & Lily
It has been reported that 51.3% of Brits struggle to drift off at night. Sleep deprivation can drastically affect quality of life, and can often be the result of stress, anxiety and poor diet. In order to train hard, you need to ensure you're getting a good night's sleep.
Nutritionist Lily Soutter and our Head of Brand Talilla have highlighted the top ways to help to boost the quality of your sleep…
1. Consume a bed time snack rich in tryptophan
Tryptophan is part of a protein molecule, and is the building block of our sleep hormone melatonin. Consumption of foods rich in tryptophan such as turkey, yoghurt, eggs, nuts and seeds may boost melatonin production as well as quality of sleep.
By combining 30g of carbohydrate to your snack you can boost tryptophan absorption and utilisation drastically. A slice of wholegrain rye bread topped with turkey would make the perfect bedtime snack.
2. Drink a cup of valerian root tea
Valerian is the herb of choice when it comes to sleep disorders and insomnia. Try brewing a cup of valerian root tea one hour before bed.
3. Mindfulness meditation
There are an abundance of studies to prove the stress-reducing and sleep-inducing impacts of mindfulness meditation. Mindfulness is all about being in the present moment, which can help reduce overthinking as well as future or past worries. Try downloading the HeadSpace app and spending 10 minutes on it before bed every night.
4. Avoid blue light
Blocking blue light before bed can transform sleep. Blue light from laptops, phones, iPads and TVs can trick our brain into thinking that it’s daytime. This can disrupt the brain’s natural sleep-wake cycle leading to a poor night's sleep.
5. Eat a kiwi a day
Kiwis are rich in our happy neurotransmitter called serotonin. Serotonin is the precursor to our sleep hormone melatonin. Studies have shown that eating a kiwi each day, an hour before bed can substantially improve sleep and sleep quality.
6. Invest in essential oils like lavender
What we breathe can affect how we sleep. Lavender has been shown to decrease heart rate and blood pressure, whilst inducing a more relaxed state. Incorporate lavender oils, candles or pillow sprays in your relaxing bedtime routine.
7. Write a to do list
At least an hour before bed, put together a ‘to do’ list. This can prevent worries or mulling over tasks for the next day whilst trying to sleep.
8. Eat at least 2 portions of oily fish each week
A higher intake of DHA omega 3 fatty acids found in oily fish, has been shown to stimulate the release of our sleep hormone melatonin. An Oxford University study showed that 4 months of supplementation of DHA fats helped children to sleep for an hour longer each night.
9. Try Floating
As a relatively niche treatment that is championed by a devoted fan base within the wellness community, floating is largely overlooked by the mainstream. When you visit Floatworks you have no option but to relax and switch off. Talilla headed to Floatworks for her second session last week...
After my first session I knew what to expect and I found it a lot easier to relax and 'let go'. Check out my previous post on how floating works HERE.
Research carried out by neuropsychologist Justin Feinstein at the Laureate Institute for Brain Research in America has proven that floating significantly reduces activity in the part of the brain known as the amygdala, which controls our innate fight or flight response to real or perceived threats. This in turn helps to reduce the production of cortisol, also known as the stress hormone – high levels of which have been linked to a host of health issues, including weight gain, heart attacks and depression. Floating also offers immediate physical relief by removing stress, allowing your body to assume a fully natural position, which helps with blood flow.
After training hard at 1Rebel, the float definitely helped to relax my muscles and I left feeling looser and both physically and mentally soothed.
Give Floatworks a try for yourself and get 20% off their services with the code 1REBEL. You won't regret it.