Top tips to help you sleep

@emmatalksnutrition Top tips to help you achieve better sleep  ?                       First, nutrients! Magnesium, the b vitamins and protein are especially helpful for sleep. This is why having protein as part of your evening meal is important or opting for protein or good quality dairy before bed, for a good source of those essential amino acids ? For magnesium, opt for wholefoods, but actually, an extra magnesium supplement can go a long way (anytime), but especially in the evening if better sleep is your end goal ? B vitamins are found in an array of wholefoods – go whole rather than processed and you’ll be unlikely to fall short ? Practical tips include natural light exposure in the morning (resets those circadian rhytms), then winding down in the evening - get any more exertive activities out the way, if you can, and then put some nice music on, read, have a bath and try and limit screens in the hour or so before bed – all of these steps support your internal circadian rhythm, and supports the build up of melatonin in your system towards bedtime ??‍♀️ Finally, herbs? Valerian and hops is a traditional option for sleep, brilliant combination which works well for many – if it works well, no need to change it! ? Sleep Well is also my new personal favourite. It’s made from lettuce extract, but crucially combines some extra ingredients including lemon balm, l-tryptophan, plus, some magnesium. It’s dissolvable granules too, so it’s super convenient for by your bedside ? Happy sleeping everyone! ?✨ #sleep #nutrition #nutrients #herbalmedicine #avogel ♬ original sound - emmatalksnutrition



Qualified Nutritionist (BSc, MSc, RNutr)
@emmatalkshealth
@EmmaThornton
Ask Emma


01 November 2024

First, nutrients!

Magnesium, the b vitamins and protein are especially helpful for sleep.

This is why having protein as part of your evening meal is important or opting for protein or good quality dairy before bed, for a good source of those essential amino acids.

For magnesium, opt for wholefoods, but actually, an extra magnesium supplement can go a long way (anytime), but especially in the evening if better sleep is your end goal.

B nutrients are found in an array of wholefoods – go whole rather than processed and you’ll be unlikely to fall short.

Practical tips to put in place throughout the day

Practical tips include exposing yourself to natural light exposure in the morning (which helps resets those circadian rhythms of yours).

Then winding down in the evening. Aim to get any more exertive activities or sports out the way, earlier in the day if you can.

Relaxing activities are key by the time the evening comes - put some nice music on, read, have a bath and try and limit screens in the hour or so before bed – all of these steps support your internal circadian rhythms, and supports the build up of the important sleep hormone melatonin, in your system, ahead of bedtime.

Herbal helpers

The valerian and hops found in Dormeasan Sleep is a traditional option for sleep, brilliant combination which works well for many – if it works well, no need to change it!

Sleep Well is also my new personal favourite. It’s made from lettuce extract, but crucially combines some extra ingredients including lemon balm, l-tryptophan, plus, some magnesium. It’s dissolvable granules too, so it’s super convenient for by your bedside.

Happy sleeping everyone!


A.Vogel Sleep Well Dissolvable Granules | Pour Directly into Mouth | Bitter Orange Flavour


£15.99 (14 sachets x 2g)

A.Vogel Sleep Well Dissolvable Granules | Pour Directly into Mouth | Bitter Orange Flavour

14 sachets x 2g

£ 15.99

A.Vogel Dormeasan Sleep Valerian-Hops Oral Drops | Sleeping Aid | Extracts of Fresh Valerian Root

15ml

£ 5.49

Buy now

Herbal sleep remedy containing organically grown valerian root and hops. Fresh herb tincture.
More info

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