Sleep
Everyone would agree, you feel revitalised after a great night’s sleep. Sleep is fantastic. It keeps your mind and body healthy, makes you feel more energetic and gets you ready to take on the day!1
Give yourself the best chance of a successful sleep
Getting a good night’s rest is important. When you’re sleeping, your body is carrying out important functions that help you with physical recovery and repair, so having a lie in is even better for you than you think!1 Sleep also gives your body the time it needs to repair itself, and helps support your heart function and metabolism. The list of benefits that sleep gives you is endless! 1 As an adult, you ideally want to be getting around 8 hours of sleep every night.2 If you add up all the sleep you have had throughout your lifetime you’ll realise that you would have spent many years getting some shut-eye.3
There are things that you can do to increase your quality of sleep. Sleep hygiene is when you practice behaviours that can increase your chances of sleeping better.2 These include making changes to your sleeping environment (in other words, your bedroom) and changing the time that you do certain things, like not having coffee after a certain point in the day.2,4
There are also some foods that you can have that can make it easier to get a better night’s sleep.5 However, keep in mind that sleep is a complex process that is affected by many other factors as well.5
Your Sleep Wellness Regimen
Step up your sleep quality with food
Catch a few more zzz’s with some kiwi fruit
Kiwi fruit contains lots of vitamins and minerals. In one study, people who ate two kiwis one hour before bedtime found they fell asleep faster, slept more and had better sleep quality.5 The reason for this is unknown.
Nod off with some nuts
Nuts like almonds, walnuts and pistachios contain varying quantities of melatonin, which helps to regulate a range of bodily processes5
Sleep with the help of fatty fish
Some research has shown that the vitamin D and omega-3s in fatty fish may help the body regulate the hormone serotonin 5
Habits to help you hit the hay
Turn off the screens
Bright computer and phone screens can disrupt your sleep – don’t have them on while you are in bed so your mind associates being in bed with sleeping only4
Keep the conditions right in your bedroom
For the best chance of a good night’s sleep make sure your bedding is comfortable and ensure your bedroom is the right temperature, quiet and dark4
No napping
Sleeping during the day can make it more difficult to nod off at night time – if you absolutely must take a nap, try to make sure it’s no longer than 30 minutes, and make sure it’s at least 4 hours before you plan on going to bed4
Try to avoid sleeping pills
Sleeping pills won’t help long term and can be addictive – they should only be taken as prescribed by a trusted doctor4
Centrum
Rest & Renew
A supplement that promotes relaxed, restful sleep, based on traditional evidence.
Energy
Do you want to get to the end of the day and still have a spring in your step? Enjoy more activity in your everyday by changing a few of your daily habits.
Beauty
Did you know that there are lifestyle and diet changes that you can make that may help keep your hair healthy, your skin looking youthful and your nails strong?3-7
