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      Beauty Sleep: How to Improve the Quality and Quantity of your Sleep

      When you’re constantly on the go, have a demanding job, active social life, a family (or all of the above), rest can seem like a foreign country. But lack of sleep affects your health more than you may realize. So much, in fact, that I'm willing to go out on a limb and say that better sleep will change your life.

      Inadequate sleep, which is defined by length, quality and regularity, is an increasingly common ailment, and it doesn’t just make us tired in the morning. Poor sleep can trigger a cascade of physical and emotional consequences, including increased stress, memory and cognitive impairment, elevated hunger levels and sugar cravings, accelerating ageing, inflammation, a weakened immune system, and more. Conversely, waking up rested each day has many benefits: a clear, rational mind, better mood, more appetite control and, frankly, a better quality of life. 

      What you do during your waking hours can make a huge difference to your sleep. Here are few suggestions for improving both the quality and quantity of your sleep.

      1. Eat well. Whether you’re eating poorly because you’re sleeping poorly or the other way around, processed foods, sugar, overeating, excessive alcohol and caffeine intake can impair our sleep. Each Bespoke meal plan is optimized with nutritionally-balanced meals made of whole foods, quality proteins, healthy fats, unrefined carbohydrates and organic vegetables to improve your nightly rest.

      2.Eat at regular times each day to keep your circadian rhythm in sync. Our body receives cues from daylight and the timing of our meals to manage our internal clock. When this is thrown off, from travel, night shift work or erratic eating patterns, our sleep is often affected


      3. Create a bedtime vibe. Set the right temperature, invest in comfortable bedding and chic sleepwear, wear an eye mask and earplugs if you need them.

      4. Develop a nightly routine. A consistent and calming nightly routine sets the stage for a good night’s sleep. Maybe for you that means a bath, washing your face, turning on some calming music, meditating, or simply putting down your phone, turning off the TV and grabbing a book. 

      5. Natural remedies. Herbs like chamomile, passionflower, valerian and lavender are excellent for sleep.

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