How did you sleep? Poor sleep can negatively impact many other parameters of your health. Addressing poor sleep habits can be beneficial for fat loss, strength gains, appetite regulation, recovery,stress, cognitive functioning inc. learning, memory& creativity.
If that doesn't wake you up to the benefits of sleep I don't know what will!
TIPS ON SLEEP HYGIENE 😴
( Helping you to settle into snooze):
💤Set a regular sleep/wake time and stick to it 7 days a week to regulate your circadian rhythm. (Even weekends keep it fairly close)
💤Limit blue light exposure near bedtime:Avoid all screen time an hour before bed. Computers, phones etc. If unavoidable then set your phone to ‘Night Shift’. Bedrooms should be for 😴 & 😏.
💤Get a minimum of 30 minutes daylight exposure.
💤Establish a bedtime ritual for winding down.( Warm Shower, meditation, snooze )
💤Avoid caffeine, nicotine, or alcohol close to bedtime. Limit caffeine to 4-8 hours before bed.
💤Sleep in a pitch black room. Remove all electronics or light emitting devices. ( Black out curtains or a mask are an option if you struggle with sleep) 💤Sleep in a cool room with adequate ventilation
💤Supplements such as ZMA are recommended for sounder sleep , however evidence is limited.
💤Herbal teas can be helpful to aid relaxation. I have noted positive results in clients using a Valerian root tea to promote sounder sleep.
💤Essential oils like lavender can help relax and soothe you to sleep .
💤Make it a daily habit to prioritize your sleep! Work towards getting in that 7 -9 solid hours plus as often as possible.
🧠If you find it difficult to switch off meditation can help as can writing in a diary or notebook . Write out all your thoughts or whats flying through your mind.
😊I use the 10 % Happier App for meditations, they have a whole section dedicated to sleep. 💤💗🙌
#realnutrition #sleep #health #fatloss #fitness #wellness