
5 min read
Five Experts Give Their Number One Sleep Tip
Posted By
AAVYA Collaborator
AUTHOR : Rachel Hawkins
Sleep is a vital, often neglected, component of our overall health—helping the body to repair, regenerate, and recover.
Adequate sleep is associated with a plethora of health benefits including weight management, reduced inflammation and heart disease risk, improved mental health and immunity and greater athletic performance1–11, while sleep deprivation is equally linked to a number of negative health outcomes.
In our quest to help you achieve a good night’s sleep, we spoke to five health experts and asked them for their number one sleep tip – the results may surprise you!
Read on and sleep easy thanks to these five expert sleep tips!
Claudia Cramer, APD, AN

Instagram: @ccdietitian
Website: www.ccdietitian.com
Claudia’s Sleep Tip
Limit caffeine or caffeine containing items in the afternoon. Little to no caffeine after midday is ideal, however sometimes unrealistic, so being aware of your caffeine intake in the afternoon is a good place to start.
Caffeine is a stimulant which can keep us awake and aroused which is good for certain times, however not when we should be producing sleep-chemicals including melatonin in the late afternoon. There are many food and beverages which may have a sneaky caffeine hit, such as: BCAA’s (branch chain amino acids), pre-workouts, coffee, and chocolate so keep this in mind if you are wanting that optimal snooze.
Performing some exercise prior to bed may also assist in helping you achieve a good night’s sleep. Strenuous exercise increases our heart rate and general alertness which is not ideal when it comes to getting to sleep.
However, performing a more gentle and calming form of movement such as yin yoga, walking or stretching may assist in slowing the mind and body down while shifting into the parasympathetic nervous system and releasing feel-good chemicals. Using trial and error with the type, intensity and length of exercise may be needed to get that perfect mix.
Shanna Hutcheson, RD

Instagram: @wellnessforthewin
Blog: Wellness for the Win
Shanna’s Sleep Tip
Establish a regular sleep schedule. If you are consistently going to bed and waking up around the same time each day, your body will get used to this routine and you will get much better sleep than if your bedtime is sporadic.
Make sure your bedroom is as dark as possible, keep the temperature cool and have some white noise either from a fan or noise machine. You may even like to consider a weighted blanket if you are someone who regularly has trouble sleeping.
Andy De Santis, RD

Instagram: @andytherd
Website: www.andytherd.com
Andy’s Sleep Tip
My tip is simple – put your phone on do not disturb or sleep with it in a separate room. These have been my two biggest aids as it relates to sleep!
Caitlin Rule, RN

Instagram: @goodnessavenue
Website: www.goodnessavenue.com
Caitlin’s Sleep Tip
Eat a balanced and wholesome dinner! Make sure your dinner contains protein, fat, and a complex carbohydrate source to ensure you are full and satisfied during the night. Protein containing foods are rich in the amino acid tryptophan and when paired with complex carbohydrates such as brown rice and sweet potatoes, can improve the transport of tryptophan to the brain!
Tryptophan produces the feel-good hormone serotonin and reduces stress hormones like cortisol. Adding some healthy fats like avocado can slow the absorption of your meal and keep your blood sugar stable. So, eating a balanced dinner will help you feel chilled out, relaxed and hopefully a little sleepy.
Dr. Rachel Paul, PhD, RD

Instagram: @CollegeNutritionist
Website: www.collegenutritionist.com
Rachel’s Sleep Tip
Cater your bedroom to your needs: if you’re a light sleeper, get a noise machine. If you need darkness, get blackout curtains. If your mind races and makes it difficult for you to fall asleep, try reading a book or meditating before bed.
Related blog
13 min read
Navigating Healthy Ageing with the Power of Protein
As we age, it's inevitable that our bodies change. However, embracing proper nutrition and an active lifestyle can greatly influence the rate and manner of these changes. With the UN proclaiming 2021-2030 as the “UN Decade of Healthy Ageing”, it’s clear the spotlight is on the significance of healthy behaviours throughout life.
9 min read
Ageing Gracefully: Unveiling the Power of Immunity-Boosting Habits for Healthy Ageing
As we age, our immune response undergoes significant changes, closely linked to our nutritional intake. This article delves into how ageing affects immunity, emphasizing the role of a balanced diet, complemented by supplements like Good Green Vitality and Clean Lean Protein, in supporting a healthy ageing process.
As we age, our immune response undergoes significant changes, closely linked to our nutritional intake. This article delves into how ageing affects immunity, emphasizing the role of a balanced diet, complemented by supplements like Good Green Vitality and Clean Lean Protein, in supporting a healthy ageing process.
16 min read
Probiotics vs. Prebiotics
Unleash gut health with probiotics and prebiotics! Strengthen digestion, immunity, and overall well-being. Try Nuzest's Good Green Vitality for convenient support with 8 billion CFU of probiotics. Take charge now!
10 min read
The Link Between Gut Health & Allergies - Plus 5 Top Tips to Help
Discover the link between gut health and allergies, and how the gut microbiome influences the body's immune response to allergens. Learn how adopting a balanced diet with prebiotics and probiotics can support gut health, reducing the risk of allergic reactions. Explore solutions for allergy relief and fostering a healthier gut with Nuzest’s multi-nutrient formula, Good Green Vitality.
11 min read
The Great Diet Debate: Unravelling the Tapestry of Popular Eating Plans
Exploring popular diets such as the Mediterranean, Ketogenic, Plant-Based, Paleo, and Intermittent Fasting, this overview highlights their principles, benefits, and considerations. It emphasizes the importance of finding a dietary pattern that aligns with individual health goals and preferences, while suggesting the potential benefits of incorporating a multi-nutrient supplement for overall health.
14 min read
The Gut Connection: How to Improve Your Digestion and Gut Health in 6 Steps
Discover the significance of gut health and its impact on digestion and overall well-being in this insightful article. Learn six practical steps, including maintaining a balanced diet, staying hydrated, managing stress, and using antibiotics wisely, to promote a healthy gut and enhance vitality.