Unlocking Restful Nights: The Ultimate Sleep Guide by True North Coaching

better sleep guide dietary advice for sleep natural sleep aids restful sleep sleep environment sleep hygiene sleep improvement sleep schedule sleep supplements sleep tips stress management true north coaching Mar 11, 2024

A woman lying in bed, appearing restless and unable to sleep, as she anxiously checks the time on an alarm clock in a dimly lit room.

Better Sleep Strategies: Your Guide to Restful Nights from True North Coaching

Sleep is the cornerstone of good health, yet many of us struggle to find those elusive z's night after night. True North Health Coaching has expert tips and dietary advice to help you sleep better, ensuring you wake up refreshed and ready to face the day.

Embrace a Consistent Sleep Schedule

Your body thrives on routine. Sticking to a consistent bedtime and wake-up time—even on weekends—can significantly enhance the quality of your sleep. It aligns your body's internal clock, making it easier to fall asleep and wake up naturally.

Create a Sanctuary for Sleep

Maintaining a cool, dark, and quiet environment can transform your bedroom into a sleep haven. To minimize sleep disturbances, consider blackout curtains, white noise machines, and gadget-free rooms.

Digital Detox Before Bed

The blue light from screens can significantly impact your ability to fall asleep. Make a conscious effort to disconnect from all digital devices at least an hour before bedtime to help your mind unwind and prepare itself for sleep.

Mindful Eating and Drinking

What you consume can directly impact your sleep quality. Avoid heavy or large meals within a couple of hours of bedtime. Caffeine, alcohol, and nicotine are also disruptors and should be limited.

Regular Physical Activity

Incorporate regular exercise into your routine to help you fall asleep faster and deepen your sleep—just be sure not to exercise too close to bedtime, as this can have the opposite effect.

Stress Management

A calm mind is essential for good sleep. Techniques such as deep breathing, meditation, and journaling can help manage stress and improve sleep quality.

Establish a Pre-Sleep Routine

Signal your body that it's time to wind down. You could do this by reading, taking a warm bath, or engaging in any other relaxing activity that helps separate your sleep time from your day's activities.

Watch Your Nap Times

While naps can be refreshing, they can also make it difficult to fall asleep at night. If you nap, keep it short (20 minutes or less) and avoid napping late in the day.

Nutritional Support for Better Sleep

Foods and Supplements:

- Nuts like Almonds and Walnuts: These are great sources of melatonin and magnesium, which can help improve sleep quality.

- Fatty Fish: Rich in omega-3 fatty acids and vitamin D, these can help regulate serotonin levels.

- Cherries: Especially tart cherries can boost melatonin levels and improve sleep.

- Milk and Dairy Products: Contain tryptophan and calcium, which can aid in melatonin production.

Supplements for Better Sleep:

- Melatonin: This can be useful for adjusting sleep cycles, particularly for those with jet lag.

- Magnesium: A mineral that helps relax the nervous system and improve sleep quality.

- Lavender and Valerian Root: Natural herbs that promote relaxation and improve sleep.

Consultation is Key

Consulting with a healthcare professional is essential before making any significant changes to your diet or lifestyle, especially if you're considering supplements. This ensures that your approach to better sleep is safe and tailored to your individual health needs.

At True North Coaching, we believe that restful sleep is within reach. By implementing these strategies and making mindful choices about your diet and routine, you're setting the course for improved health and vitality.

Sleep well, live well—let True North Coaching guide you to your best self.

Book a 15 minute free coaching call