Would you consume alcohol before…
Giving a large presentation that you’ve prepared for?
Writing an exam which means a lot to you?
Going to the gym to crush a workout?

The answer is hopefully a resounding “no way!”


Did you know that sleep deprivation actually has similar effects to consuming alcohol?


By cutting ourselves short on sleep, we’re setting ourselves up to perform at less than our best- less than what our full mental capacity is capable of!

To optimize every aspect of our lives and be able to perform mentally and physically at our best, quality sleep is important.  This scientific article has further details if you’re interested in those additional brain gains!

Here are 3 simple things which I never go to bed without doing for QUALITY SLEEP:

1. Consuming tryptophan

Tryptophan is a component of serotonin, a chemical which gets converted into melatonin, also known as the “sleepy hormone”, melatonin.

Found in protein rich sources, such as fish, poultry, and eggs. If you avoid meats, other natural sources include seeds, nuts, and uncooked oats!

Protein before bed is a bonus if your goal is to gain lean muscle- our body does a lot of repair work while we sleep!

Here is a tutorial for my favourite tryptophan packed protein ice cream which I look forward to every night before bed. For extra tryptophan, top with peanut butter!


2. Diffuser with Lavender Oil

When I was in elementary, I spent a few weeks in a hospital, and remember having this lavender pillow spray to help me sleep. I LOOOVED it!

Today, diffusers are increasing in popularity, and can have the same effect.  This article explains a study whose findings support lavender oil’s effects on insomnia.

3. NO SCREENS for 30 minutes before bed.

A fascinating excerpt from this study by A. Green states that:

“Short Wavelength Light also altered biological rhythms, subduing the normal nocturnal decline in body temperature and dampening nocturnal melatonin secretion. Light intensity seemed to independently affect sleep as well, but to a lesser degree. Both light intensity and wavelength negatively affected morning attention. In sum, light wavelength seems to have a greater influence than light intensity on sleep and a wide-range of biological and behavioral functions. Given the widespread use of electronic devices today, our findings suggest that screen light exposure at evening may have detrimental effects on human health and performance.”

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I hope this helps you catch some serious rest this week! Happy snoozing and keep rocking on.

Mikaila 🙂

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