How to Get Better Sleep

Did you wake up feeling refreshed?

I’m guessing no.

How much sleep did you actually get?

Probably not enough.

Sleep is important!

Unfortunately, we're BUSY and often neglect sleep in the pursuit of other goals.

Try these tricks to up your sleep game.

Have a regular bedtime

Train your body to go to bed and get up at the same time every day, even on the weekends.

Conditioning your 24 hour sleep/wake cycle (circadian rhythm) takes consistency and this is a great place to start.

Create a bedtime routine

Just like we do for little kids, routines can signal to your body that it's time for sleep. Turn the lights down then read a good (paper) book, do some meditation or journaling, or listen to calm music.

This helps your body anticipate your “sleep state.” The routine starts the chemical process of falling asleep (where neurotransmitters and hormones begin to flow) before your head hits the pillow.

No screens

Start your bedtime routine by putting away your phone and other electronics.

Scrolling social media or watching TV floods your eyes with light, tricking your brain into thinking it's daytime. The brain then suppresses sleep chemicals, tring to stay awake.

Sleep space

Keep it quiet, cool, comfortable and dark. Consider blackout curtains, an eye mask or ear plugs to help block out light and noise.

Also, try not to use your bed for anything other than sleep. Condition your body to ONLY think laying in bed = sleep. Watching TV or working on your device in bed messes up this direct relationship.

Exercise regularly

Regular exercise helps with good sleep, but nothing strenuous 4hrs before bedtime. A walk in the morning (especially outside) can refresh you and start the day off right!

Don’t watch the clock at night

Frequent clock watching during the night can stimulate your brain and make you anxious about being awake. Best to cover it (which also reduces light).

Also

Avoid caffeine, nicotine and alcohol for at least 6 hours before bed.

If you share your bed, make sure that person is on board with some of these ideas so they can support you.

Getting quality zzz’s isn't easy but with a little planning, you can increase the quality of your sleep!

How to Eat Like a Nutrition Coach

Do you eat flax-crusted baked salmon over a bed of  kale with a blueberry reduction?

Neither do I.

I eat raw apples, egg omelets and roasted almonds. They're easy and tasty. I don't have time for “fancy healthy.”

Do you eat seaweed and Açai berry smoothies? I don't. I would if I liked it. But since I don't like it, I don't eat it.

And that's what it boils down to for me: I eat healthy foods that are EASY.

Easy because they're tasty. Easy because they're quick to make.

These foods are not a burden so eating them consistently is effortless.

To give you some ideas, here’s a list of foods I eat every day.

Edamame

Great source of complete protein (13g per 1oz) and fiber (5g).

Convenient and portable! I buy pre-roasted in bulk so there's minimal shopping time, no prep, no cooking, and no cleanup.

Rich in: protein, calcium, vitamin C, iron, vitamin K, folate

Cinnamon

Makes healthy food taste better! (i.e.my yogurt, oatmeal)

It's full of plant compounds that can improve gut health, reduce cholesterol levels, lower blood pressure, and more!

Rich in: fiber, manganese, calcium, antioxidants

Apples

Again, portable and no prep needed. I want healthy foods that are easy to make a daily habit. I love apples so this one's a no-brainer.

Rich in: fiber, vitamin C, various antioxidants like vitamin E, polyphenols

Pro tip: Eat the skin, too! That adds 332% more vit K, 142% more vit A, 115% more vit C, plus more calcium, and potassium than peeled!

Eggs

Definitely not portable but versatile! Multiple cooking options. Another complete protein source (6g / egg). An omelet makes eating more veggies easy.

Rich in: phosphorus, calcium, potassium, vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, iodine, carotenoids (a type of antioxidant)

Bananas

In case you can’t tell, I like low-prep, portable foods that make it easy to be healthy on the go. Eat one before bed - the electrolytes reduce muscle cramping and the carbs can help you sleep!

Rich in: potassium, vitamin B6, vitamin C, both soluble and insoluble fiber

Yogurt

Great for gut health. Excellent protein per calorie ratio. Adding berries is tasty and boosts healthiness. Quick to prep and consume.

Rich in: calcium, vitamin D, magnesium, potassium, phosphorous, zinc, vitamins B6 and B12, Riboflavin

Beans

Beans are a nutritional powerhouse! A great source of protein & fiber and a long list of other nutrients. They're filling and versatile - many varieties to choose from and countless recipes.

Rich in: protein, fiber, B-vitamins, iron, folate, calcium, potassium, magnesium, phosphorus, zinc

Almonds

Again. Portable.

Great for snacking, almonds have healthy fats, protein, fiber and antioxidants. They support heart health and reduce blood pressure.

Rich in: protein, fiber, vitamin E, calcium, copper, magnesium, riboflavin

Cruciferous Vegetables

(Examples: broccoli, cauliflower, Brussels sprouts)

Rich in fiber and low in calories, they have phytonutrients — plant-based compounds that lower inflammation and reduce cancer risk. Roast with EVOO to unlock their full potency! Delicious!

Rich in: carotenoids (beta-carotene, lutein, zeaxanthin), vitamin C, vitamin E, vitamin K, folate, fiber

Spinach

Another powerhouse food!

I eat a salad every day so having 2 cups mixed in is easy. Rich in many essential nutrients, spinach also contains important plant compounds like lutein, kaempferol, quercetin and zeaxanthin.

These are flavonoids and cartenoids that play important roles in the body, from maintaining eye health to reducing inflammation.

Rich in: vitamin A, vitamin C, vitamin K, iron, folate, potassium, fiber

What foods from this list would you try adding to your routine?