Have you said “bye bye” to sleeping through the night? Are you feeling exhausted or “running on stress hormones” all day? 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 slower metabolism, weight gain, hormone imbalance, and inflammation etc And don't forget the impact lack of sleep can have on moods, memory and decision-making skills. Do not fear, I have some great tips (and an amazing recipe) for you! Lets talk about sleep.
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. 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???
Knowing this it's easy to see the three main purposes of sleep:
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 to 9 hours a night. For real!
(Don't worry, I have you covered with a bunch of actionable tips below.)
Tips For Better Sleep
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. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. 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.
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-flavoured snack). Make sure you're getting some protein every time you eat.
During the day get some sunshine between 11 am and 1 pm and exercise. These things tell your body it's 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.
Cut off your caffeine and added sugar intake after 12pm. 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 it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.
How many of these tips can you start implementing today?
Caffeine-Free Chai Latte Recipe
for your afternoon “coffee break”
A matcha hit provides 34mg of caffeine, which is the same as a cup of brewed coffee and half the amount of an espresso, however, the tea's buzz is much more energising and longer-lasting. It's thanks to the amino acid L-Theanine, which slows the release of caffeine and has a calming, relaxing effect. Its also detoxifying and so much better for your hormones!
Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Cashew butter anyone?
For more ideas about recapturing a good night's sleep and to get in touch with other women on a journey to better help, join the Happy Hormones Reset group on Facebook.