The aim:

To stop “daytime” brain activity and allow “nighttime” brain activity (rest and recovery).

Every successful sleep strategy involves slowing down our brain. 

Increase sleep pressure:

• Exercise –not too late, or too hard. 

• Avoid stimulants in the afternoon / evening. 

Light:

• Natural light and darkness promote melatonin production and retention. Blue light at night inhibits it. Switch devices off, and use colour shifting software at night.

Eating for Sleep: 

Creating good sleep is a 24/7 process:

• Morning foods for serotonin/melatonin: Eggs, chicken nuts seeds

• Foods to help our gut biome: Fruit, veg,  fermented foods

• Enough energy for deep sleep: Good fats – avocado, nuts, seeds

• Water and minerals: magnesium potassium and sodium 

• To avoid foods that disrupt sleep: sugar, alcohol, refined carbs at night

These vitamins and minerals are involved in sleep – do you need more?

• Vitamin B6: Fish, Banana, Avocado, Spinach, Sunflower seeds,

• Vitamin B12: Shellfish, Liver, Fish, Eggs. 

• Zinc: Seafood, Spinach, Pumpkin seeds, Nuts, Beans

• Magnesium: Dark Green veg, Pumpkin seeds, Nuts, Beans. Fish

• Potassium: Sweet potatoes, spinach, avocados, bananas

• Sodium: Get this from high quality salt

• Selenium: Brazil nuts – 3/4 day

• Iodine: Seaweed, eggs, fish

EMFs:

Unplug nearby electrical equipment and switch off Wi-Fi equipment to maximize the quality of your sleep. Essential if you want to use the Zeez Sleep Pebble / Pad. 

Once a poor sleep pattern has become entrenched it can be hard to change, even with great nutrition and a good lifestyle. That’s the issue that we sought to address with our Zeez Sleep Pebble and Pad, which are designed to prompt a good sleep pattern.