Try to get 7-9 hours per night and have a consistent sleep pattern, which means going to bed and waking up at similar times each day. A good night’s sleep is key to help your body recover and regenerate. Sleep deprivation increases ghrelin, the hormone responsible for hunger, which is why we often crave sugar, salt and carbohydrates as quick energy sources when we are tired.
To improve sleep hygiene for a better night’s sleep: try to finish eating three hours before you go to bed so digestion is finished before sleep. Either wear blue light-blocking glasses or avoid screens for an hour before bed to encourage more restorative sleep. Try a relaxing Epsom salt bath or spraying lavender drops on your pillow, and keep the bedroom cool at night. Avoid caffeine after midday, as the half-life of caffeine can be 8 hours (this is how long it remains in your body) which can affect sleep quality and quantity. Get outside first thing each day to allow morning sunlight to your eyes and skin, which will assist your circadian rhythm. Early morning light is shown to help with the regulation of serotonin, a calming neurotransmitter which converts to melatonin to assist with sleep.