1. Eat an omega 3 rich diet
Salmon, avocado, walnuts and hemp seeds are your best friends – containing phenomenally high levels of omega 3 fatty acids, clinical trials reports this macronutrient improves sleep quality and reduces anxiety collectively.
2. Avoid alcohol in the evening, particularly cocktails
Yes, the sedative effect of alcohol can help you fall asleep however, clinical studies highlight alcohol prevents deep sleep increasing fatigue and ‘brain fog’ the next morning. Cocktails are especially dangerous: the concoction of alcohol plus sugar exacerbates this impact. If you really are craving a drink, have one with lunch instead.
3. Set a ‘goodnight alarm’ for your phone
Late night phone users are 39 per cent more likely to have poor sleep, according to clinical research. With the alarm designed to remind you to get off your phone, label it with your key motivation for getting quality sleep, e.g. ‘feel fresh tomorrow’.
4. Listen to a guided meditation to fall asleep
Perfect for those who’s thoughts just ‘wont switch off’, research published in the Society of Neuroscience journal notes meditation reduces adrenalin and cortisol – hormones which otherwise keep you awake. Further, deep breathing activates the parasympathetic nervous system, relaxing you even more.
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