October 19th, 2016
A BRAND NEW ATTITUDE: FOUR KEY RULES TO SLEEP LONGER & BETTER!
Eat the right foods to aid sleep; Learn the ideal exercise to do before bedtime; Create the perfect sleep environment; Beat sleep problems…. Even snoring bedfellows
1. FACTOR IN SOME “ME TIME”
If you don’t have a pre-bed routine and find it hard dropping off, try incorporating 30 minutes of “me time” before sleep. Whether it’s for a bath, to read, meditate, or listen to music, a bridge between a hectic day and winding down toward relaxation can aid a good night’s sleep.
2. TIME YOUR EXERCISE
It’s best to work out in the morning rather than evening, to avoid over-stimulating yourself. Aerobic exercises such as running, swimming and cycling increase the amount of oxygen in the blood, and will help you get better sleep. Try to get 15 to 45 minutes if exercise on a daily or near-daily basis
3. EAT TO SLEEP
Eating just before going to bed can make sleep worse. But going to bed hungry can also disturb sleep. Stick to tryptophan-rich snacks which cause sleepiness such as yoghurt, bananas, oats and peanuts.
4. BLUE VERSES ORANGE LIGHT
The blue light that comes from tablets and cell phones tells the brain that its daytime. But, reading from a normal print book with a side light, which uses a much darker, more orange light, is a lot more conductive to sleep for our brains.
5. WHY SLEEP IS SO IMPORTANT
Consistently skimping on sleep – seven-and -a-half to eight hours are needed per night – is known as “sleep debt”, which can add up…
- If you regularly miss 30 minutes to one hour… Even this small debt can lead to weight gain, as your metabolism starts slowing.
- If you regularly miss one to two hours… Your mood will fall, and the risk of you feeling depressed increases by 14% for every hour of missed sleep, according to an Australian study.
- If you regularly miss three to four hours… Your heart rate and blood pressure will rise. If this lack of sleep continues for two weeks, you’ll have the same cognitive decline as someone who hasn’t slept for 48 hours straight.
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