How To Get a Good Night of Sleep?

This week your health and wellbeing habit is SLEEP.

You already probably know that sleep is very important for our health, BUT do you really realise how sleep affects YOU? What impact does good or bad sleep have on YOU?

I would like you to realise more than ever, that good quality sleep is the FOUNDATION that everything stands on. So, let me tell you how sleep affects me and think, if it is the same or similar to you.

  • When I sleep better and consistently I wake up with more energy to train better.
  • When I sleep well I also make better food choices, and I actually want to make or try some new recipes. Also my digestion¬† and my whole body works great.
  • When I sleep well, my body gets that essential recovery, my mind is sharper and I feel that positive energy straight away from the morning.
  • When I sleep well, I cope with everything negative like nothing is a problem, I find solutions to sort it out and do it fast, I am more creative, I am more patient and I am present in the moment.
  • When I sleep well, I am nicer to be around and ultimately, I am a better version of me.

So, how is it with you? Do you think you need to improve your sleep?

My number one January goal is to be consistent at getting enough sleep. My aim is to establish

and sustain my sleeping routine and switch off my phone after 8pm.

Here are 5 tips that can help you get a good night of sleep:

  1. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends. Inconsistent hours, like too early mornings, then late lie-ins, then late nights confuse your body like mini jet-lags. Try to be as ‘predictable’ and ‘boring’ if you will with your sleeping hours, as you can.
  2. Don’t take naps after 3 p.m, and don’t nap longer than 20 minutes. Some people find naps beneficial, I, on the contrary, wake up dazed and confused, and it takes me another hour and a coffee to get back on track.
  3. Stay away from caffeine and alcohol late in the day. Decide when’s the latest you can have your cup of coffee, and stick with it. (Hint: if it’s after midday, it may affect your sleep). Same goes for that glass of wine: according to the findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while, but it reduces rapid eye movement (REM) sleep. It’s the stage of sleep when people¬†dream, and it’s thought to be restorative.
  4. Get regular exercise, but not within 2-3 hours of bedtime, unless it’s a gentle yoga.
  5. Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.

What will be your ways to improve your sleep?

If you need help with your wellness routine, please get in touch.

Your coaches,

Ana & Ivana

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