7 TIPS TO IMPROVE YOUR SLEEP NATURAL

Lack of sleep can lead to weight gain, decreased immune system function, irritability, and, of course, feeling drained of energy throughout the day. Long, restful sleep is key to health and beauty. It's during these hours that our body takes advantage of the opportunity to repair and regenerate itself.

Follow the tips below to improve your sleep natural:

Establish a routine

Our bodies constantly follow rhythms and cycles: digestion, hormone secretion, metabolism, stress response, and circadian rhythm (sleep). Each system works in balance with the others, so if your circadian rhythm is unstable, it can lead to hormonal imbalances, constipation, or decreased immune system.

Try to go to bed at the same time every day and get at least 6 to 8 hours of sleep per night. Avoid naps of more than half an hour, as these can affect the quality of your night's sleep.

Practice yoga and meditation

Practicing yoga and meditation lowers levels of cortisol, the stress hormone. Perform a series of restorative yoga postures followed by a few minutes of meditation before bed. Avoid intense exercise two hours before bedtime, as the release of endorphins can wake us up.

Photo: Lucía Liencres

Use essential oils

Lavender essential oil has always been used in aromatherapy because it is a relaxant. natural. Try putting a few drops on your pillow to Helprte and you'll see how you Help to fall asleep.

Disconnect in bed

No more cell phones or tablets, watching TV shows in bed until midnight, or answering emails before bed. The lights from these devices, along with electromagnetic fields, interfere with neurotransmitters in our brains and make it difficult to fall asleep and improve sleep quality. Turn everything off and unplug at least 30 minutes before bed.

Receives sunlight

Sunlight is important for the health of our pineal gland and for maintaining adequate vitamin D levels. This gland is one of the sites where serotonin is produced, and then transformed into melatonin. During the winter months, don't stay indoors and try to get outside in bright light for at least 20 minutes a day.

Reduce your intake of coffee and alcohol

Caffeine is a stimulant, so avoid tea, coffee, or chocolate before bed. Incorporate ORGANIC MACA in your breakfast to regulate your sleep and tea ORGANIC MATCHA If coffee makes you too nervous. Alcohol, on the other hand, dehydrates us and makes it difficult for our liver to detoxify when we sleep, preventing us from getting restful sleep.

Eat foods rich in tryptophan

To produce melatonin, the sleep hormone, and serotonin (the happiness hormone, precursor to melatonin) we need the amino acid tryptophan.And in what foods can we find it? Protein-rich foods, such as eggs and yogurt. natural, lean meats, fish, pumpkin seeds, hemp seeds or spirulina They contain all the essential amino acids in their bioavailable form. So do bananas, pineapple, and organic cocoa. are good sources of this amino acid.

Alicia Lamothe
Health Coach