23 May Sleep better : Live better
A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better and most importantly think positively. If you are interested in improving your knowledge of sleep I really enjoy Why We Sleep by Matthew Walker.
1. Make a to-do-list for the next day. Often when I get to bed it seems my brain lights up with brainwaves, amazing ideas, or plain clarity on what I should have done that day. When you are trying to get to sleep but your thought process is on fire trying to take note of the things you should do the following day, it is impossible to shift into rest and restore mode. Use the time BEFORE you turn off the lamp to create a short essential to do list.
2. Journal your day. We rarely give ourselves time to process the effects of our day. Personally, when i have had a bad day I will either try to block it out or when I go to bed I will suddenly be bombarded by all the things “i should have done differently.” Taking note of a good day, and why it was so, is equally important. This is when you learn A LOT about what makes you feel strong, authentic, and strengthens your ability to tap into that on a more regular basis. TAKE NOTE AND ACCESS.
3. Daily meditation. Quality of your mind determines the quality of your life. Myself and Conor have started a regular meditation practice that has both in small and large ways shifted my day to day experiences. It has changed how aware I have become of my thoughts, and as a result, in how I now can chose not to be controlled by them. I truly believe meditation is for everyone and that it can pave the way back to our most natural way of being : in peace and joy. Being able to be present or be aware when you’re either thinking future/past based, will help you in the effort to switch off at night. If you are intimidated by trying to start mediation on your own I have some videos on my Youtube channel here. Other dediacted apps I use are : Waking up with Sam Harris and Tara Brach (free) podcast.
4. Sleep app sounds. The Calm app is a place where you can play varied background noises of beautiful mountain lake surroundings or the sound of the rain on your window. This helps me create a calming environment where I panic less about the IDEA of being ‘alone’ with my thoughts.
5. Get yourself an eye mask! The first, and probably most obvious, advantage of wearing a sleep mask is that it blocks light. While we are trying to sleep, the two biggest distractions from that rest can be noise and light. Light, even moonlight, can keep people from reaching a deep and restful sleep. A sleep mask can not only block out the obvious sources of light, like lamps and televisions, but also natural light like the sun and moon. If your alarm clock or other electronics have a small LED light on them, that can keep you awake at night. If your significant other likes to read at night or watch television, that will not be a problem with a comfortable sleep mask blocking the light. Having an eye mask has helped my sleep a lot deeper and in the effort to fall asleep faster less distracted in doing so.
6. Ambr Eyewear. Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. This is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. Try to reduce your screen time at night and keep your eyes protected by wearing a pair of Ambr Eyewear glasses. They not only help you leaps and bounds toward improving your sleep but add to your fashion points too! My fav style is the Nova.
7. Supplement. If you are ok with introducing a supplement into your diet Magnesium is like magic. Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health. Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. This is a great little health booster and is proved to assist in busting insomnia.
I really hope these small changes and daily habits will assist you in sleeping for longer, deeper and with ease, resulting in a happier, more energetic life! PS. I have teamed up with Sweaty Betty to bring you a whopper discount code for all those essential summer bits you’ll need in preparation for outdoor activities. Follow the link below and start your bargain shopping now before sizes sell out 🙂
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Enjoy, my gorgeous followers. You deserve it!