The Fruitful Life

4 Ways to Ensure Restful and Restorative Sleep

4 Ways to Ensure Restful and Restorative Sleep

Today we welcome a post from holistic nutritionist and guest writer for New Chapter, Jennifer Hanway! She shares some expert sleep tips you won't want to miss. Read on for sweet dreams!

Sleep is imperative to health, and without it we can suffer from reduced cognitive function, an impaired immune system, an increased risk of inflammation, and even reduced longevity. In our modern-day lives, sleep is becoming harder to prioritize, and our health is suffering from it. We are neglecting to manage our cortisol levels (our stress and energy hormone) throughout the day, leaving us "switched on" but exhausted in the evenings. A healthy cortisol curve is high in the morning (giving us a boost of energy), stable during the day, and lowers in the late afternoon and evening, preparing you for a night of restful and restorative sleep.

Our cortisol curve is governed by our circadian rhythm, which in turn is regulated by light, heat, food, exercise and social interaction. When these regulators are out of sync, we upset the natural balance of our regulatory endocrine system. However, by using some of the strategies below you can establish a healthy sleep routine that will boost your energy, brain power, and all-round health and vitality!

Keep it consistent. 

Even more important than getting your six to eight hours a night is to go to bed at the same time and wake up at the same time, seven days a week. If getting to sleep in the evenings is a challenge, try moving your bedtime forward fifteen minutes every week for a month to help you adjust to the change.

young blonde woman sleeping on white pillow wearing blue sleepshirt

Manage stress throughout the day. 

Managing our stress levels throughout the day ensures lower cortisol levels by the late afternoon and evening, which is key to regulating the bodily processes we need to fall asleep at night. Try creating a ‘toolbox’ of simple de-stressing solutions that you can use throughout the day such as calming breathing exercises, inhaling the scent of lavender essential oil, eating a couple of squares of magnesium-rich dark chocolate or lying with your legs up against the wall.

Reduce blue light exposure.

Blue light, the type emitted by our laptops, tablets, phones and TV screens stimulates our pineal gland, a tiny endocrine organ nestled deep in the brain that regulates the production of melatonin. When stimulated, it reduces production of melatonin, one of our key sleep hormones. Try limiting blue light exposure from screens in the 2 hours before bedtime, (many devices have daytime/nighttime settings that do this), keeping electric lights low at home, and consider wearing blue light blocking glasses after sunset.

young blonde woman wearing sleepshirt and glasses reading tablet in bed

Take targeted sleep supplements. 

New Chapter’s Turmeric Force™ Nighttime is a targeted blend of herbs including Chamomile, Valerian Root, Hops and Lemon Balm, that supports the type of deep restful sleep* that is imperative for optimum health. It also does double duty by managing the body’s healthy inflammatory response whilst sleeping with whole food Ginger and Turmeric to support healthy aging*. Simply take two capsules an hour before bed for a health boosting night of restful and restorative sleep. 

bottle of New Chapter Sleep supplement with capsules spilling out on white surface with pink tulips and blue hydrangea

Do you have a favorite sleep tip? Please share in the comments below (some of us need all the help we can get)!


Comments

  • Elizabeth A Rago April 25, 2019 at 1:04 pm

    I definitely fire up my diffuser with "sleep happy" oils. ;)

    • Fruitful Yield April 25, 2019 at 4:31 pm

      Yes! We love diffusing essential oils too, especially lavender and sleep blends. Thanks for sharing, Elizabeth!

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