Have you said “bye bye” to sleeping through the night? Are you feeling exhausted or “running on stress hormones” all day?
There are some things that you can do to make your nighttime sleep just a little more pleasurable. Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for 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. Lack of sleep impacts from moods, memory and decision-making skills. Not getting enough sleep may even negate the healthy benefits of your exercise program. Sleep or lack of it affects nearly everything in your body. If that is true, then what are some of the benefits of regular sleep?
- It restores our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
- It improves our brain’s ability to learn and remember things. The technical term is known as “synaptic plasticity”.
- It stores energy and helps us to heal.
Did you know that it is recommended by health professionals that all adults get 7 - 9 hours of sleep a night? It is important to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. Weekends can easily throw off your routine, but by making your sleep routine a priority your body will adjust.
Balance your Blood Sugar
Balancing your blood sugar throughout the day is also necessary. Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Healthy slow burning carbohydrates leave you with more energy for a longer period. Cut off your caffeine and added sugar intake after 12pm.
During the day get some sunshine and exercise. These things tell your body it’s daytime and time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening. Your body will be naturally physically tired from the activities of the day.
So how many of these tips can you start implementing today to start saying hello to a good nights rest?
Start creating your night-time Success Habits NOW!
Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte
1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag and place tea, soaked dates, tahini and almond butter into a blender.
Blend until creamy.
Serve and Enjoy!
Tip: You can try this with other nut or seed butters to see which flavour combination you like the best