Sleep Starts Before Bedtime
Ayesha Shahid
Have you ever found yourself struggling to switch off as you climb into bed? Your mind is racing with things on your to-do list that you never got done, you’re thinking about the meeting you have tomorrow, or perhaps that thing someone said to you earlier that wasn’t very nice. Or maybe you fall asleep easily but wake through the night or find yourself wide awake before your alarm.
Whether you’re wired and tired or a light sleeper, sleep issues are more common than you might think, and I see them time and time again in clinic.
I often ask my clients when they have dinner and what they do in the evening, but I also ask how they start their day. You see, your sleep routine isn’t just about the half hour before bed. It really starts when you wake up.
So, how do you start your day? If you’re someone who struggles with sleep or you feel you don’t get enough, ask yourself: “Could my day be affecting my night?”
Sleep is when our body and brain get an important opportunity to rest, repair and recover. Good quality sleep supports our mood, memory, concentration and overall health, so it’s vital we look at how we can support it.
Our bodies work better with rhythms and routine. We have something called the circadian rhythm, which is basically our internal 24-hour body clock. It helps regulate when we feel awake and alert, when we feel sleepy, and the release of hormones that help control our sleep–wake cycle.
Getting up at roughly the same time each morning can help support this rhythm, and natural light is one of the strongest signals for our body clock. We don’t get much sunshine in the west coast of Scotland so getting any little glimmer, even on a grey morning can be useful.
My top tip: Get outside in the morning for at least 10 minutes. I often sit outside, even when it’s cold, with my lemon water, to get some natural light before looking at my phone. Skies before screens!
What we eat and drink during the day can also influence how well we sleep. Regular, nourishing meals, being mindful of caffeine and avoiding going to bed overly full or very hungry can all be helpful. Caffeine is particularly worth looking at if sleep is an issue. It can remain in the body for several hours, so try having your last caffeinated drink earlier in the day, preferably before 2 pm.
When it comes to dinner, a large meal close to bedtime can leave you feeling uncomfortable and can interfere with sleep. I would suggest eating at three hours before heading to bed. If you do get a little peckish later, there’s nothing wrong with having a small, light snack rather than going to bed hungry. I often recommend a few almonds, a couple of oatcakes or some warm milk with cinnamon.
Then comes the evening. We need time to unwind from our busy day, and reduce any stimulating activities before bed. A relaxing routine can help signal that it’s time to slow down. Try dimming the lights, putting your phone away, having a warm bath, reading something light or enjoying a caffeine-free herbal tea. Keeping your bedtime and wake-up time reasonably consistent can also help create that rhythm and routine.
I love to have a lemon balm tea in the evening. I then do a few slow, deep breaths to signal to my body that it’s time to sleep.
So don’t just think about sleep when your head hits the pillow. Think about supporting your body throughout the day — natural light in the morning, nourishing food, caffeine earlier in the day, an early evening meal and time to properly unwind.
Your best night’s sleep might just start tomorrow morning.
Ayesha Shahid
Nutrition and Lifestyle Coach
at For the Love of Lemons
www.fortheloveoflemons.co.uk
hello@fortheloveoflemons.co.uk
@justlovelemons
