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:
1) To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
2) To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
3) 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! (Easier said than done, right?!)
Don't worry, I have you covered with a bunch of actionable tips below.
5 Steps To Better Sleep:
● 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.
● 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-flavored snack).
It also helps to incorporate some protein and healthy fat with each meal.
● Enjoy some sunshine and exercise daily.
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.
● Cut off your caffeine and added sugar intake after 3pm.
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 more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
● Have a relaxing bedtime routine.
Start preparing your body for sleep at least one hour before your bedtime (that's 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 enjoying a nice relaxing bath.
So how many of these tips will you start implementing today for better sleep? Drop a comment below and let me know.
Recipe: Caffeine-Free Chai Latte (for your afternoon “coffee break”)
(Serves 1-2)
1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy.
Serve and Enjoy!
Tip: You can try this with other nut or seed butters to see which flavor combination you like the best. Cashew butter anyone?
References:
http://www.thepaleomom.com/gotobed/
http://www.precisionnutrition.com/hacking-sleep