How often do you experience excessive daytime tiredness despite hitting the recommended 8 hours of sleep?
If your answer is “quite often”, you may want to reassess the quality of your sleep.
Good quality sleep is vital to allow your body and mind to recharge, repair and perform at its best the following day. The good news is that adopting a few healthy habits can significantly improve sleep quality so you can boost and maintain healthy energy levels naturally.
1. Eat for good sleep
While everyone knows that the foods you eat before sleep can either improve or reduce sleep quality, there is slightly more to it than skipping burgers and chips for dinner.
We would recommend paying attention to how your diet looks throughout the entire day. Timing, food volume and nutrient intake don’t only affect your daytime energy but also your sleep.
Eating too little during the day may leave you ravenous by sunset. As a result, you may eat too much for dinner or reach for the second portion of dessert just before sleep.
Such habits are often linked to overnight heartburn and indigestion, which can make it difficult to fall and stay asleep.
Alternatively trying to go to bed on an empty stomach might impair your ability to fall asleep fast or trigger you to reach into the snack cupboard at 2 AM.
Do not ever skip any of your main meals. Instead, aim for nutritionally balanced meals that contain complex carbohydrates, healthy fats and a clean source of protein.
(This will guarantee that your meals are satiating and your hunger hormones are in check)
If calorie counting or time constraints have been keeping you away from having balanced meals, try adding plant protein powder to your diet.
You can add our new Organic Plant SuperProtein to porridge, smoothies, shakes and baking. Sprinkle your favourite meals with chia seeds, cacao nibs our any of our Breakfast Boost blends for a touch of healthy fats. Voila! You just transformed any carb-heavy meal into a filling nutrient powerhouse.
2. Reduce Stress Levels
We know how seemingly uncontrollable is to let your mind wander before sleep. However, there are a few tricks you can use to boost your mood and decrease stress hormones so that you can catch some zzz’s before the alarm clock goes off.
• Exercise – regardless of what is your favourite activity, this is a great way to lower stress hormones, boost endorphins and build confidence. Try having a plant protein shake post-exercise to improve muscle recovery and balance cortisol and insulin levels (these two hormones affect blood sugar and energy).
• Get your daily dose of magnesium – this mineral plays an important role in managing anxiety. Our all-time favourite superfood that provides high levels of magnesium (and is delicious!) is Cacao.
• Try adaptogens – Maca powder is a fantastic alternative to coffee. It is caffeine-free to energise the body naturally, it helps you cope with stress, it boosts cognition and mood.
You can now find Cacao and Maca along with high-quality hemp protein powder in our Organic Cacao Maca Plant SuperProtein.
3. Boost hydration
Overnight dehydration is also a common cause of fatigue. That is why it is important to have a glass of water before sleep and upon waking up. If plain water doesn’t sound like your thing, supercharge your drink with 1TBSP of chia seeds and some lemon juice. This will help you stay hydrated and provides a good source of Omega-3 fatty acids.
Visit our recipe section to get your superfood powered healthy meal inspiration.
Find the superfoods & superfood blends mentioned above here.