Avoid blue screen lights before bed
All lights at night affect melatonin – though blue light is particularly powerful. It can be tricky to avoid all blue screen lights when most of our lives are arranged and revolve around a screen of some kind. It is best to not use your phone, device, computer or TV after 8.30pm.
Try old fashioned replacements like reading a book, hand writing in a journal before bed, or having a candle-lit bath.
Eat three hours before bed
Quality of sleep will be greatly improved if you are resting instead of digesting food while asleep. Try finishing up your evening meal three hours before bed time.
A nice warm non-caffeinated tea such as chamomile before bed can help settle the stomach if you are still hungry later on in the evening.
I recommend using The Paleo Clock app. A great health and wellbeing investment. Based on circadian rhythm, lunar, solar and seasonal phases, it is a guide for realigning your days to your natural human rhythms so that you are more effective. There is also an orange tint to your phone at sunset to avoid the damaging blue screen light.
Some of these suggestions can be difficult at first, though the benefits far outweigh any hardship.
Danielle is a mother to a 1 year old boy who was born in the bush. She and her partner teach earth skills and natural living. She also has extensive knowledge on circadian rhythms for optimal sleep and recovery. You can read more about Danielles adventures at her website, Raise By Nature.
