Sleep is absolutely essential to good health and fat loss. Anyone who has suffered from sleep deprivation or insomnia knows that lack of sleep can affect every aspect of your life from your work, your relationships and most definitely your health.
Every person needs different amounts of sleep but it is recommended that we get 7-9 hours a night (all the new parents that are reading this are laughing at this figure!!!)
So here are my top 7 tips to getting a good nights sleep:
1. Make your room as dark as a cave. Turn all lights off - even the standby light on the TV. Make it as dark as you can. Use black out blinds if necessary
2. Try using a Magnesium oil before you go to bed. Spray a small squirt on your neck and shoulders and massage it in.
3. No electronic devices near your bed. This means turning off your phone, computer, digital clock - anything that has electrical interference. If needs be, go and buy a good old fashioned alarm clock, or worse case scenario use your phone but don’t leave it charging by your bed and make sure it is on airplane mode.
4. Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night
5. Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonise over falling asleep, you might find it even tougher to nod off.
6. When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organised, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.
7. Bathe in Epsom Bath salts. Epsom bath salts are Magnesium Sulphate which has numerous health benefits, one of which is decreasing stress. Stress drains the body of magnesium and increases levels of adrenaline. When dissolved in warm water, Epsom salt is absorbed through the skin and replenishes the level of magnesium in the body. The magnesium helps to produce serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation.
The occasional night of bad sleep happens to all of us but if your sleep is consistently poor it is worth taking a visit to your doctor to check for any underlying causes.
Wishing you all a very good nights sleep!