Sleep Tips for better sleep.

 

The aim:

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

Every successful sleep strategy involves slowing down our brain. 

 

Help your circadian clocks:

  • Increase sleep hormone melatonin and reduce stress hormone cortisol

  • Support your adrenal system - vitamins C, B5, B6 and Magnesium 

  • Eat well, including breakfast

  • Keep to a bedtime/wake time 

 

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. 

 

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, which is designed to prompt a good sleep pattern.