Nourish Magazine

Getting sun exposure in the morning and avoiding bright lights in the evening can help regulate your sleep-wake cycle called your Circadian Rhythm. The safest time to look at the sun directly is the first 60 minutes of sunrise. Light Exposure

Temperature plays a crucial role in sleep quality. A cooler bedroom temperature (19-21 O ) can improve your sleep dramatically. Temperature

Contrary to popular belief, the quantity of food you eat is as big a disruptor of sleep as the quality of food. Going to bed hungry or extremely full will both disrupt sleep quality. Food

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. If you combine this with active foam rolling 15-20 minutes before bed, the quality of your sleep will improve. Exercise

Changes in the ambient environment sound can disturb sleep. Using ear plugs or a white noise machine can ensure that your sleep is not disturbed by sound. Sound

The biggest disturbances to sleep are sound, light and temperature. If you are struggling with your sleep, try to control these variables. If your sleep patterns do not improve, we can start to look at techniques that calm the monkey mind. Sleep Toolkit Recap

Source Article: Excerpts from Unlock the secrets of quality sleep: Shayamal Vallabhjee, Sports Scientist and a Herbalife Consultant (Fitness and Education) Follow @shayamal on Instagram 06