how to improve the way we sleep
To help improve your chances of quality sleep, these are the best foods to consume: 1  Healthy Fats â such as coconut oil, organic and pasture raised meats, eggs, avocado and butter all help provide your body with the necessary building blocks to manufacture sleep hormones. Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular. 2  Eat a high protein/high fat snack a few hours before bed (7pm or earlier) or consume a lot at dinner. 3  Avoid caffeine after 1 pm.
Work out earlier in the day. While exercise can help improve sleep quality, itâs important to schedule workouts that end at least two hours before hitting the hay so that post-workout adrenaline boost doesnât keep you up.Ten to 30 minutes in the mid-afternoon is best to ensure a good nightâs sleep.ake a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good nightâs sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.