Louise Trudel
Two small evening habits to finally sleep well
I have two simple tips for your evening routine that can make all the difference.
Lighten your evening meal
In the evening, your body needs to slow down. It doesn't need to work overtime to digest a heavy meal. A rich or high-fat dinner forces your digestive system to work very hard, which can make the time it takes you to fall asleep longer and disrupt the quality of your nights.
Instead, eat a light and balanced meal, ideally finished 2 to 3 hours before bed. Think legumes, cooked vegetables, soup or couscous.
Hungry in the evening? Think pistachios: they contain melatonin :-)
Dim the lights one hour before bed
Light is one of the main signals your brain uses to know whether it's time to sleep or stay awake. In the evening, bright light — especially from screens — slows down the production of melatonin, the sleep hormone.
The solution? As soon as there's about an hour left before bedtime, reduce the light intensity in your space. Opt for low-intensity lamps, warm lights (orange or amber hues), and put your cell phones and tablets in night mode.
Once in a while, I suggest putting them away completely :-)
These two simple habits, combined with a cup of our Deep Sleep Herbal Tea, can transform your evenings and your nights. Because good sleep starts long before you turn out the light.
Good night! And take care of yourself!
