Sleep. It’s the bane of my existence. I have always had sleep problems, and continue to do so to this day.
I’m a tosser/turner. So much so that a few years back when I attended a conference in Florida the gals I shared a room with were bewildered by my constant night-time thrashing. I’ll admit, I do need to take sleep aids, my insomnia is border-line deadly lol 😉
Have you said “bye bye” to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day?
Do not fear, I have some great tips (and an amazing recipe) for you!
The science of sleep is fascinating, complicated and growing.
Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills!
I don’t know about you, but if I don’t get my 7-9 hours I’m grumpy, sometimes even a little depressed and can’t make a decision to save my life (do I want cashew milk instead of almond milk in my coffee…or neither?). Sheesh!
ACK – What aspect of health does sleep not affect???
Knowing this, it’s easy to see the three main purposes of sleep:
- To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
- To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
- To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.
Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For reals!
Try not to skimp!
Don’t worry, I have you covered with a bunch of actionable tips below. 😉
Tips for better sleep
- The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
- Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre). Choose the whole orange not the juice. Make sure you’re getting some protein every time you eat.
- During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
- Cut off your caffeine and added sugar intake after 12pm. At the very latest, 3 pm (my personal cut off time). Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
- Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.
So how many of these tips can you start implementing today?
(leave me a comment b’low and share your goals with me; I’ll help you get on the right (sleep) track!)
If you’re looking for FUN workouts, DELISH clean eating recipes and FREE support so that you can reach your health and weight loss goals, then you’ve gotta join my TPS Fit Squad Facebook group!
What’s in the group?
Daily Motivational, Inspirational support PLUS loads of Clean Eating Recipes and Weekly Workouts for you to try!
Need help figuring out what to eat, and when to lose weight?
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Ask to join HERE
Seeya in the Group!