5 tips for better sleep

Bye Bye Sleeping Through the Night

Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it
helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to
be at higher risk for so 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.

And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program?

(Gasp!) OMG – What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we
    sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic
    plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?

It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real! Try not to skimp! (Don’t worry, I have you covered with a bunch of actionable tips below.)

5 Tips for better sleep

  1. The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a
    priority and you’re more likely to achieve it. This means turning off your lights 8 hours before
    your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by
    making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  2. Balance your blood sugar throughout the day. You know, eat less refined and processed foods
    and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead
    of the juice (or orange-flavoured snack). Make sure you're getting some protein every time you
    eat.
  3. During the day get some sunshine and exercise. These things tell your body it’s daytime; time
    for being productive, active and alert. By doing this during the day it will help you wind down
    more easily in the evening.
  4. Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies
    are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte.
    Both caffeine and added sugar can keep your mind a bit more active than you want it to be
    come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
  5. Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10
    hours before your alarm is set to go off). This would include dimming your artificial lights,
    nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.
    So how many of these tips can you start implementing today?

Recipe:

Click here to get our “Caffeine-Free Chai Latte” recipe. This is an excellent caffeine-free alternative for your afternoon “coffee break”.


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