“Sleep like a baby” This is what you wish to happen but sometimes I know your body does not allow sleeping through the night. Do you have such experience?

I have some great tips below which will help you sleep like a baby. Before I go there you need to know the science behind sleep.

 

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?

OMG – What aspect of health does sleep not affect???

You have to know the three main purposes of sleep:

1. 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 are 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!

Don’t worry, I have you covered with a bunch of actionable tips below which will help you sleep like a baby and forget about everything.

Tips for better sleep

1. The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. Try this for the next seven days. What time do you like to sleep every day? you need to start your sleep preparation 1 hour before. These means turn off your internet, taking a hot shower or read a book. 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. So try this for the next 7 days. Remember to keep your mobile outside the bedroom!
2. 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). Make sure you’re getting some protein every time you eat.
3. During the day get some sunshine and exercise. These things tell your body its 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.
4. Cut off your caffeine and added sugar intake after 12 pm. 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 a bit more active than you want in the evening.

So how many of this tips can you start implementing today?

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To Your Success,

Coach Jobi

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep