What we eat and how much we eat is directly correlated to the amount of sleep we get. People underestimate its importance in weight management when it actually has a stronger influence than diet or exercise! So to manage weight and live healthily here are 10 tips to get a better sleep tonight:
- Have a sleep schedule. Pick a time you’d like to go to bed and stick to it the same goes for your wake up time. Try stick to this schedule every day even at the weekend. Routine helps our body clock stay on track.
- Exercise daily but try avoid working out up to 3 hours before bed time. Overall keeping a regular exercise routine will not only help you get to sleep faster but can also improve the quality of sleep you get. However on the flip side leaving it too late in the evening to workout can also make it more difficult to fall asleep.
- No caffeine after 2 pm – including tea. Caffeine is a stimulant which stays in your system for up to 8 hours, so if you’re fond of an expresso after dinner, when it comes to bedtime, it won’t do you any favours. It will either keeping you awake for longer or can prevent you from falling into that deep REM asleep which we all need for a good night sleep.
- Wind down – create an evening ritual which will allow your body and mind to relax before you hit the hay. Whether it is some meditation, gentle yoga, a cup of herbal tea, reading a book or taking a warm bath. You can combine all of these if you have the time but try first by finding some time to get at least one of these in to your evening. Giving yourself time to adjust from your active day to a state of calm for an hour or so before bed time is one of the most helpful things to do
- Skip the vino. You might call it a night cap but alcohol isn’t the solution for a good night’s sleep, in fact it can actually disturb your sleep and could signal you to wake up after a few short hours of rest. On average it takes one hour to metabolize one drink, so if you must have a glass of wine in the evening have it finished at least one hour before bed time.
- Use a sleep-inducing scent spray or oil. Certain scents, such as lavender, chamomile, and ylang-ylang, are known to activate the alpha wave activity in the back of your brain, this leads to relaxation and can help you sleep more peacefully. You can find these sprays in health shops or alternatively you can use an oil and mix it into spray bottle with water to give ur bed linens a spritz.
- Eliminate any form of light in your bed room. Even the faintest light from your electronics can pass through your eyes when closed this light travels to your hypothalamus—the part of your brain that controls sleep and can delay the release of melatonin in your brain. Therefor the darker you have your room, the better you will sleep.
- Deep Breaths. This free and simple technique will help to reduce your heart rate and blood pressure releases those good feeling endorphins, and relaxes your body and mind preparing you for sleep. Inhale for 6 seconds, pause for 3, then exhale for another 6 seconds. Repeat this 4-6 times and enjoy the calming effect it will have on you.
- Skip the Power naps- Day time sleeping might be what you need to get through your hectic days but if you are finding that you can’t sleep at bedtime it might worthwhile to give them a miss and eliminating them for your daily routine.
- Treat your bed like your throne. Make sure your mattress and pillows are comfortable and that they give you good support. Keep your linens clean, your bed made and try keep your bedroom as clutter free and tidy as possible, this will give you a more welcome and calming feeling when it’s time to switch off the light and drift off to the land of nod.
For more about how Motivation can help you reach your weight loss goals contact your local clinic.