10 Top Tips to Better Sleep and Less Stress
So many people nowadays
are putting up with low energy and the main trigger possibly is their sleep
pattern.
They struggled with getting to
sleep, staying asleep, and having good quality rest.
These people have just accepted
that a lack of sleep is ‘normal’.
Let me tell you – it’s not.
Health benefits of adequate sleep:
· improves brain function, memory and processing information
· assists weight loss,
· improved quality of life,
· stable moods
· more stable blood sugar levels
· even blood pressure
· curbs inflammation
· improves overall performance
· sharpens attention and focus
· lowers stress
· emotional stability
Working with many clients to improve their sleeping
habits with kinesiology and lifestyle coaching, gently balancing the body has
helped to reduce stress and in turn many have found their sleep pattern has improved
greatly. By making changes to their diet
and lifestyle, they are functioning better daily. With the
helpful assistance of your kinesiologist, you can find that elusive good
night’s rest.
Here are 10 tips to get you started on the road
to a restful night’s sleep.
Balance
your blood sugars and eat a balanced diet daily.
Eating sugar or carbs first boosts
your blood sugar, giving you a burst of energy, which could cause you to stay
up later than you’d like, especially if eaten close to bedtime. If there are peaks and valleys during the day
due to higher carbs or high sugar foods (a muffin or a piece of cake for
example) or beverages (a coffee drink, soda or juice), or even long hours
without eating at all (during which time your sugar levels will fall), then you
are more likely to wake at night from the continuation of this pattern
Food sensitivities - Avoiding coffee and tea late at night,
large meals and sugary foods, or foods that you might be sensitive to. Gives your body the opportunity to focus on the
healing that happens as we rest at night instead of dealing with the stress of digesting
or detoxing the foods or drinks you might have consumed before bed.
Hydrating your body
is one of the most important benefits of drinking water before bed. Throughout the course of your day you lose a lot
of fluids. Whether you are working, cooking, cleaning, exercising or running
errands, your body is constantly exerting fluids. These fluids need to be
replenished, and a great time to do it is 1-2 hrs before you go to bed. When you sleep, your body doesn’t use up as
many fluids because you are lying still, so drinking water before bed is a
great time to get these fluid levels back where they need to be so your body
can wake up hydrated and ready to go.
Exercise daily - A 20-minute walk and movement outdoors
getting fresh air into your lungs daily, a fantastic stress reducer with many
other wonderful benefits.
- Helps weight loss
- Relieves Stress and anxiety
- Boosts metabolism
- Improves posture
- Improves concentration
- Stimulates the body to produce endorphins, natural “Feel good” chemical
- Reduces the risk of type 2 diabetes
Switch off screens at least an hr before bed, avoid
negative news or conversations or anything that
stimulates or upset you, allow
your mind and body to relax and unwind. A dark, quite room is
best, as your
body needs darkness to produce melatonin, a hormone produced in the pineal
gland
that helps your body know when it’s time to sleep and wake.
Relaxation is important, following a
stressful day. Create a relaxing environment and a space you
love, declutter
your room, clean, tidy and freshen bed-sheets weekly. Read, write, meditate,
perhaps try a gentle
stretch or yoga, take a nice hot Epson salt bath with lavender, to relax the
muscles and mind. Do something you love.
Early to bed – Our bodies need rest to
rejuvenate and recharge, aim to get to bed early at least 3
nights a week if
not more. It is highly beneficial to get
into a good routine to train your body and
mind; your body clock will thank you
for it.
Listen to music to help reduce stress – Bach, Vivaldi and other composers of that era, the rhythm
matches the heartbeat. Music is soothing to the soul. Placing a pillow speaker
on to CV4 – halfway
between the navel and pubic bone, helps to relax and
refresh the spirits.
Your bed, mattress and pillow can greatly
impact sleep quality and joint or back pain. Try to buy a
high-quality
mattress and bedding every 5-8 years.
Reduce stress – Stress and mental unease, plays a huge role in sleep
patterns. Keeping many
people tossing
and turning for hours on end. Waking up
during the night and feel shattered the
next day. Often leading to a spiral of bad food choices
and drinks to give you false energy just to
get through the day.
A
very effective technique we suggest people to do is Emotional Stress Release.
This
is how you do it. This technique can be used anytime, anywhere. Before bed is perfect
also.
Close your eyes and put the fingertips of your
index and middle finger of each hand on the bumps
on your forehead (as shown in
the picture below). Hold for until you feel the stress reduce, a
gentle pulse
or have a deep sigh.
Sleep plays a key role in health.
One large review linked insufficient sleep to
an increased obesity risk of 89% in children and 55% in adults. Other studies conclude that less than 7-8 hrs
sleep per night increases your risk of developing heart disease and type 2
diabetes.
If you are interested in optimal health and well-being, then you should make sleep a top priority and incorporate some of
the tips above.
