5 Steps To A Good Sleep and a Great Morning!
1.
Exercise & Eat Right A healthy nights sleep starts with the lifestyle choices you make during the day.
Two of the key factors in determining the quality of your sleep are your exercise and diet.
Just 30min of physical activity each day can help you fall asleep faster, deeper and longer.
Research shows cardiovascular exercise is most beneficial, but all forms of exercise help attain a better nights sleep.
If you haven't exercised in a while, start with a brisk walk, or take on a low impact exercise routine like yoga or Pilates.
Your diet is just as important in determining the quality of your sleep.
Keep your diet as natural as possible.
Incorporate whole foods like fruits, vegetables and legumes into your daily meals.
Avoid processed foods as they can play havoc on your digestive system, making it difficult to achieve a good nights rest.
Moreover, you'll want to keep yourself well hydrated.
Water helps shuttle nutrients to your cells and keeps your nose, throat and ears sufficiently moist throughout the night, ensuring a comfortable sleep.
2.
Create An Evening Routine.
A routine will help train your body for bed.
Find what works for you, and stick with it.
Here are some general guidelines of what to do and what to avoid during your evening routine.
Have your last meal no less than 2.
5 hours before bedtime.
Eat light and avoid rich foods which require a high degree of effort and energy to digest.
Eating heaving foods close to bedtime robs your body of the energy it needs to repair and rebuild throughout the night.
Dim the lights.
Avoid reading on your iPad or laptop before bed, as backlights from these devices can confuse your internal sleep clock.
Instead opt for an eReader like the Amazon Kindle, or anything which uses e-ink - a style of reader which doesn't require a backlight.
Stay away from alcohol, caffeine and pop before bed.
Stimulants like these are a sure-fire way to ruin your sleep.
Instead try a soothing camomile tea, or perhaps a warm glass of milk before bed - both have been proven to help you fall asleep faster.
A hot shower is also is a great way to de-stress and prepare your mind & body for a deep sleep.
3.
Determine How Much Sleep You Need.
The amount of time you need to sleep depends primarily on your age.
The older we get, the less sleep we need.
Follow this chart to determine how many hours are best for you:
Control Your Sleep Environment.
A good sleep environment is crucial to a quality nights sleep.
Avoid sleeping in the same room where you watch TV or use your computer.
Your bedroom should be the most minimal room in our home, so remove any distractions.
Keep your bedroom cool.
Studies show cooler rooms are best for a deep sleep.
Sleep specialists recommend a temperature between 65 and 72 degrees Fahrenheit.
If you find it a bit chilly, try sleeping with a breathable pair of socks to help regulate your body temperature.
If you're a light sleeper, consider sleeping with earplugs and a sleep-mask.
These accessories are especially important if you are unable to completely control your sleep environment.
Loud roommates, bright spaces, or a snoring partner are all great reasons to invest in a good set of earplugs and/or a sleep mask.
5.
Wake Up Peacefully Waking up naturally, without an alarm clock is always best - but it's not always easy.
Fortunately for us, progressive alarm clocks which mimic a natural wake experience have become more common.
If you don't already have a progressive alarm, try an inexpensive progressive alarm clock app.
Designed to wake you up naturally, a progressive alarm clock can help eliminate the groggy feeling associated with early mornings.
Once you're awake, drink a large glass of room temperature water to rehydrate.
Exercise first thing in the morning is one of the best ways to create feel-good endorphins, so step onto the treadmill, stationary bike or elliptical for 15min.
This early morning exercise will ensure you feel awake, ready to take on the day ahead! Follow these steps and you're sure to wake up feeling amazing.
Make it a great day!
Exercise & Eat Right A healthy nights sleep starts with the lifestyle choices you make during the day.
Two of the key factors in determining the quality of your sleep are your exercise and diet.
Just 30min of physical activity each day can help you fall asleep faster, deeper and longer.
Research shows cardiovascular exercise is most beneficial, but all forms of exercise help attain a better nights sleep.
If you haven't exercised in a while, start with a brisk walk, or take on a low impact exercise routine like yoga or Pilates.
Your diet is just as important in determining the quality of your sleep.
Keep your diet as natural as possible.
Incorporate whole foods like fruits, vegetables and legumes into your daily meals.
Avoid processed foods as they can play havoc on your digestive system, making it difficult to achieve a good nights rest.
Moreover, you'll want to keep yourself well hydrated.
Water helps shuttle nutrients to your cells and keeps your nose, throat and ears sufficiently moist throughout the night, ensuring a comfortable sleep.
2.
Create An Evening Routine.
A routine will help train your body for bed.
Find what works for you, and stick with it.
Here are some general guidelines of what to do and what to avoid during your evening routine.
Have your last meal no less than 2.
5 hours before bedtime.
Eat light and avoid rich foods which require a high degree of effort and energy to digest.
Eating heaving foods close to bedtime robs your body of the energy it needs to repair and rebuild throughout the night.
Dim the lights.
Avoid reading on your iPad or laptop before bed, as backlights from these devices can confuse your internal sleep clock.
Instead opt for an eReader like the Amazon Kindle, or anything which uses e-ink - a style of reader which doesn't require a backlight.
Stay away from alcohol, caffeine and pop before bed.
Stimulants like these are a sure-fire way to ruin your sleep.
Instead try a soothing camomile tea, or perhaps a warm glass of milk before bed - both have been proven to help you fall asleep faster.
A hot shower is also is a great way to de-stress and prepare your mind & body for a deep sleep.
3.
Determine How Much Sleep You Need.
The amount of time you need to sleep depends primarily on your age.
The older we get, the less sleep we need.
Follow this chart to determine how many hours are best for you:
- Newborn to 2 months old - 12 - 18 hours
- 3 months to 1 year old - 14 - 15 hours
- 1 to 3 years old - 12 - 14 hours
- 3 to 5 years old - 11 - 13 hours
- 5 to 12 years old - 10 - 11 hours
- 12 to 18 years old - 8.
5 - 10 hours - Adults (18+) - 7.
5 - 9 hours
Control Your Sleep Environment.
A good sleep environment is crucial to a quality nights sleep.
Avoid sleeping in the same room where you watch TV or use your computer.
Your bedroom should be the most minimal room in our home, so remove any distractions.
Keep your bedroom cool.
Studies show cooler rooms are best for a deep sleep.
Sleep specialists recommend a temperature between 65 and 72 degrees Fahrenheit.
If you find it a bit chilly, try sleeping with a breathable pair of socks to help regulate your body temperature.
If you're a light sleeper, consider sleeping with earplugs and a sleep-mask.
These accessories are especially important if you are unable to completely control your sleep environment.
Loud roommates, bright spaces, or a snoring partner are all great reasons to invest in a good set of earplugs and/or a sleep mask.
5.
Wake Up Peacefully Waking up naturally, without an alarm clock is always best - but it's not always easy.
Fortunately for us, progressive alarm clocks which mimic a natural wake experience have become more common.
If you don't already have a progressive alarm, try an inexpensive progressive alarm clock app.
Designed to wake you up naturally, a progressive alarm clock can help eliminate the groggy feeling associated with early mornings.
Once you're awake, drink a large glass of room temperature water to rehydrate.
Exercise first thing in the morning is one of the best ways to create feel-good endorphins, so step onto the treadmill, stationary bike or elliptical for 15min.
This early morning exercise will ensure you feel awake, ready to take on the day ahead! Follow these steps and you're sure to wake up feeling amazing.
Make it a great day!
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