Sleep Tips for better sleep.
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.
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
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.