27/10/2021
Scroll across for 5 Evidence
Based Daytime Tips For a Better Night’s Sleep.
Read on for a better nighttime routine. Implementing these strategies as routine can really help you improve sleep.
😴 Sleep is important for every system of the body.
😵💫 For shifting body composition whether through fat loss or building muscle it is of prime importance!
💪🏻 In sleep our body does necessary repairs, this is where we build muscle!
🥱 In fat loss we tend to eat more if we don’t get enough sleep, we choose calorie dense foods and over consume.
Yet many of us don’t have a good bedtime routine, we are on our phones before bed, answering emails, watching stimulating shows ~ provoking the stress hormone which is not conducive to a good night’s 💤.
What you do in the daytime is just as important as winding down at night. The circadian rhythm is a 24 hour cycle. It’s something we often forget!
Then of course the night time routine. Tips to wind down for a better bedtime ritual:
One hour before bed:
1. Start quieting the house down, turn the TV and computer off Turn all lights low
2. Avoid checking e-mail prior to bed, this likely keeps your brain going
3. Try implementing a relaxing routine, such as breathing, stretching,
meditating and/or reading before getting to bed.
4. The bedroom should be dark and cool
5. Avoid too much water: small sips a couple hours before bed
6. Avoid alcoholic beverages too close to bedtime. Yes, it can help you relax, but it decreases your deeper/restorative sleep, so you don’t sleep as well
7. Put a notepad and pen next to your bed to write all last-minute thoughts down so the brain can let it go
8. Avoid stimulating screen entertainment
Do you suffer with insomnia? Know someone who does? Save, send to a friend.
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