Start with Sleep

Revolutionary Sleep Treatment: How to Get a Good Night's Sleep and Enjoy the Amazing Benefits

AMAZING BREAKTHROUGH!

Scientists have discovered a revolutionary new treatment that makes you live longer.

It enhances your memory and makes you more creative.

It makes you look/feel more attractive.

It keeps you slim and lowers food cravings.

It protects you from cancer and dementia.

It wards off colds and the flu.

It lowers your risk of heart attacks and stroke, not to mention diabetes.

You’ll even feel happier, less depressed, and less anxious. Are you interested?

THEN GO TO SLEEP!!

We are suffering from an insomnia epidemic.  Between trying to climb the corporate ladder, raising a family and maintaining a social life there simply isn’t enough time in the day to sleep.  The issue is it is taking a toll on your health and fitness.  Recent survey’s have shown that the average person sleeps a full hour less than the prescribed 8 hours for proper well-being.  That means each year you are losing 365 hours of sleep which is almost a full night of sleep each week!  So here are a few tips to put your sleep problems to bed.

• Daylight

Living in Canada especially in the winter can making seeing any daylight challenging.  However finding time in your day to get some natural light can help keep your inner body clock on time.  It has also been shown to improve daytime energy.  So take any chance you can to get outside for a quick walk while you take a phone call or during your lunch break.

• Workout

Yes this helps!  Research has shown that it can improve your sleep quality by up to 65%.  If you already struggle with sleep however then I recommend re-jigging your schedule to make a morning workout.  Workouts spike the hormone adrenaline, which can make it harder for you to nod off after an evening session.  If you can make the morning work it has also been shown that taking 5 minutes first thing when you wake up to stretch or flow can help you sleep better that next night.

• Technology

Technology has evolved so much over the years and there are a ton of different apps available that promote sleep aid.  However eliminating technology before bed has shown better results.  The blue light we are exposed to from TV’s, Phones and Computers can hamper our sleep quality.  Eliminate it a minimum of 30 minutes before bed!  Or the next best option is to get blue light blocking glasses!

• Upgrade Your Bedroom

It can pay huge dividends in our health.  Buy a new mattress, duvet and pillows and invest in black out curtains and blinds to make your room dark.  Not only will this help with your quality of sleep but research has also found it can reduce back pain, shoulder pain and overall stiffness.  You should aim to replace your bedding every 5-8 years.  Bonus points if you can control the heat in your bedroom, research shows that 17-20 degrees is ideal for sleeping.

Canadians spend millions on sleeping pills but there are more natural ways to supplementing your sleep.  500mg of Valerian root before bed can help you fall asleep faster and improve sleep quality.  150mg of the amino acid, I-theanine can also improve relaxation and sleep  

Two last things which we haven’t talked about is sleep consistency and alcohol.  Going to bed and waking up at similar times each day will help your body run more efficiently and as for alcohol, I wrote about it in my post about “Is Alcohol killing your GAINZ?” but it effects our bodies in so many ways including effecting our quality of sleep.