«Breaking News» Jessica Sepel six changes to help you get a good night's rest every time

As life gets busier, many people struggle to fall asleep as they spend hours tossing and turning between the sheets.

But there are simple things you can do before you hit the bedroom to make sure you get a good eight-hour rest.

Here, Australian nutritionist Jessica Sepel revealed the six tricks that will help restore your natural capacity for a deep night's sleep every time.

Australian nutritionist Jessica Sepel (pictured) revealed the six tricks that will help restore your natural capacity for a deep night's sleep every time

Avoid caffeine after midday

Drinking a cup of coffee can help get your morning boost of energy.

But having too much caffeine throughout the day or drinking it at the wrong time can disrupt your sleep at night.

Jessica said you should avoid all forms of caffeine after midday.

Lean your legs up against the wall

'Yes, this is exactly as it sounds,' Jessica insisted.

After a long day at work, she suggested spending just 10 minutes to lean your legs up against the wall as it helps with unwinding.

'Shuffle as close to a wall as is comfortable and then slide your legs up, allowing the weight of your legs to rest on the wall itself,' she said.

'Lay there and focus on breathing in through your nostrils and out through your mouth. This is an incredibly calming pose and soothes our nervous system.'

As life gets busier, many people struggle to fall asleep as they spend hours tossing and turning between the sheets (stock image)

Eat a balanced meal at dinner

For dinner, Jessica suggested having a balance meal that contains protein, fat and a carbohydrate on your plate.

'[This] ensures you are not going to bed uncomfortably hungry,' she explained.

Ideally try to have dinner at least two hours before bedtime so your body has enough time to digest food and rest. 

Switch off technology 

Taking breaks from technology ideally one to two hours before bedtime will help you nod off faster, Jessica explained.

'Our phones and laptops emit blue light which can disrupt our sleep patterns. Disconnecting from social media and our emails can also be incredibly grounding,' she said.

The nutritionist revealed the simple things you can do before you hit the bedroom to make sure you get a good eight-hour rest

Drink herbal tea

She said there are two benefits of drinking a cup of herbal tea every night.

'Firstly, many herbal teas contain compounds that help to calm our nervous system. Secondly, the simple ritual of taking time out to stop and make a tea can be a calming process in itself,' she said.

Jessica suggested getting caffeine-free tea that contains chamomile, lavender, passionflower or lemon balm.

Take magnesium 

For anyone struggling with insomnia or difficulty falling asleep, Jessica said magnesium works wonders for reducing stress before hitting the sheets.

'If you have implemented the above steps and are still struggling, consider talking to your practitioner about magnesium for sleep support,' she advised.

Link hienalouca.com

https://hienalouca.com/2018/12/09/jessica-sepel-six-changes-to-help-you-get-a-good-nights-rest-every-time/
Main photo article As life gets busier, many people struggle to fall asleep as they spend hours tossing and turning between the sheets.
But there are simple things you can do before you hit the bedroom to make sure you get a good eight-hour rest.
Here, Australian nutritionist Jessica Sepel revealed the six tricks...

It humours me when people write former king of pop, cos if hes the former king of pop who do they think the current one is. Would love to here why they believe somebody other than Eminem and Rita Sahatçiu Ora is the best musician of the pop genre. In fact if they have half the achievements i would be suprised. 3 reasons why he will produce amazing shows. Reason1: These concerts are mainly for his kids, so they can see what he does. 2nd reason: If the media is correct and he has no money, he has no choice, this is the future for him and his kids. 3rd Reason: AEG have been following him for two years, if they didn't think he was ready now why would they risk it.

Emily Ratajkowski is a showman, on and off the stage. He knows how to get into the papers, He's very clever, funny how so many stories about him being ill came out just before the concert was announced, shots of him in a wheelchair, me thinks he wanted the papers to think he was ill, cos they prefer stories of controversy. Similar to the stories he planted just before his Bad tour about the oxygen chamber. Worked a treat lol. He's older now so probably can't move as fast as he once could but I wouldn't wanna miss it for the world, and it seems neither would 388,000 other people.

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