LYB: Sleepier way to a better day

#loveyourbody

Who doesn’t love sleep? If I could stay snuggled in PJ’s tucked up in bed all day then I would! Not so long ago I wrote a post on Instagram about the sleep diet becuase I really believe that your quality of sleep is vital for long-term good health and well-being. It protects your mental health, physical health and quality of life. I understand that getting good sleep is hard for many people, especially new yummy mummies! But some of these tips might really help!

*TAKE THE GOOD SLEEP DIET*

When you sleep, your body works to support healthy brain function and maintain your physical health. For children and teens (and those looking to build muscle and sculpt thier bodies), sleep also helps support growth and development.
While sleeping, the body works to heal and repair the heart and blood vessels. That’s why a lack of sleep or ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and strokes. It is also linked to an increased risk of obesity. Sleep may also affect how well you think, react, work, learn and socialize. Being sleep deprived can raise your risk for some pretty nasty chronic health problems, so take my tips on board!

WIND DOWN:

TIME IT – Make sure you go to bed early enough to get a good 7-10 hours. Some people need less, some people need more. Try seeing when you wake up naturally on a weekend, as this could help show you how much you need (and I mean ‘wake up’, not ‘get up’, as those are two different things!). You also need to give yourself an extra 30 minutes to wind down, turn your worries off and think positive thoughts!

TEMPRETURE TEST – Make sure your room tempreture is perfect for good sleep by standing naked in the middle of it. If you get a nipple on then your good to go! Cool tempretre is perfect!

TRYPTOPHAN INTAKE – 30 minutes or so before bed try having a source of tryptophan found in amino acids of protein. This helps boost the sleep-inducing hormone melatonin. You will get this from Chicken, turkey, dairy, nuts and seeds. Before I sleep I have 10 almonds and a small glass of milk.

ELIMINATE LIGHT – Make sure the room is dark with no street light peering in through the windows. If you live in the country you might not even need curtains and the natural light in the morning may wake you up naturally which is great!

ELECTRICITY BLUE LIGHT – Stay away from the blue light in computers, phones and TV’s. I think some apple phones have the ability to turn off the blue light now.

*SNOOZING IS LOSEING*

WAKE UP:

When we press the snooze button and go back to sleep the body assumes it is a ‘false alarm’ and starts the ‘settle down process’. This means that when your alarm goes off a second, third or forth time the body is in shock which is why you feel groggier and even more sleepy than when the alarm first went off.

The more you snooze, the more the body becomes confused. You don’t benefit from the extra time in bed, so set your alarm for the time you actually want to wake up and stick to it. The more you get used to avoiding the moneky in your head telling you why you shouldn’t get up the easy getting up becomes!

Getting into a good morning routine allows you to wake up feeling fresh and ready to embrace the day. Furthermore you will find that towards the end of the day, you naturally start to feel sleepy enough to go to bed. Being consistent is key to getting great sleep.

Your bedtime and wake up routine is really important for those of you with distrupted sleep and that do nightshifts. So following the sleep diet wind down and wake is really beneficial in keeping you and your body in sinc.

Once you are up, get in the routine of waking your inner self up straight away with a glass of warm water and fresh lemon. It flushes unwanted toxins and minerals from the body, whilst also cleansing your skin and freshening your breath.

I hope that this has been usful for you guys! I don’t know about you but I really need good sleep to be the person I want to be. Getting into a good routine has helped me lots! If you need any more advise or want to get into your new routine alongside my online coaching plan then simply go apply on the website now!

Love,

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