How to improve sleep quality

Hi my name is Clemmie Pellew- Harvey, I’m nutritional therapist. Here are my top tips on how to improve nutrition for busy moms.

So a common question I get asked is how to improve sleep quality. And it’s really, really important one because sleep quality affects every system for our body. Whether it’s our mood, whether it’s our energy levels and our focus and our performance in everyday life.

So there are a few simple things that you can do, a few simple things to incorporate into your daily routine that’s going to really dramatically improve your sleep quality.

So number one is having a structured kind of sleep routine. So that’s going to bed roughly the same time and waking up roughly same time in the morning cause that’s going to get you into a good rhythm.

And then the second one would be just to create a nice evening routine. So lots of us tend to kind of rush around during the day and then go to bed, we’re on our screens, we’re on our phones and then we switched lights out and that’s it. And that’s probably one of the worst things you can do because you’re not getting into that real like relaxation mode.

Having a nice routine doesn’t have to be complicated. It can be really simple, like having a bath, spending 20 minutes reading, just winding down ideally without any electronics as well.

So I often recommend, which is not very popular one, not having your phone with you or any electronics around an hour before bed because that’s going to the blue light in that’s going to stimulate  your nervous system and it’s going to kind of trick your body into thinking that it’s still daytime.

Another thing is to then have blackout blinds, if you can. So creating the right environment in your room, having the window slightly open so it’s not too hot as well. And also not having caffeine ideally after 12:00 PM because that’s going to mess with your systems if the caffeine stays in it for awhile.