Sleep is so important to us and our overall wellbeing but many of us struggle to get enough or get enough quality sleep....
Whatever the reason is for your poor sleeping patterns, your body and your health will suffer.
Studies found that those not getting enough sleep were more likely to store extra fat, have a bigger appetite leading to overeating and have less energy during the day.
This is because when we don’t sleep well our hunger hormone ghrelin increases and our fullness hormone leptin decreases. Eeeekkk...
Our immune system is also compromised by poor sleep. It can’t work as efficiently to defend you from all the toxins you encounter outside every day. This can lead to you catching an illness or bug too.
Lack of sleep even increases your chance of getting diabetes, heart diseases and cancer.
Are you ready to improve your sleep now?
Here are Fit Girl Factory's top tips for getting a good nights sleep....
- NO MORE CAFFEINE PAST 2 P.M.
Ouch!!!! You know this Fit Girl loves her coffee.... But research found that the quality of your sleep is diminished if you consume the stimulant even 6 hours before hitting the sack. Remember though, caffeine isn't just found in coffee.
- AVOID EATING RIGHT BEFORE BEDTIME
Your eating/snacking should be done no later than 3 hours before you head to bed. If you eat too late, you force your digestive system to work at a time when it should be resting also. This could negatively affect your sleep quality.
- USE SPIRULINA
Add some superfoods to your meals to help you sleep better. For example Spirulina contains essential amino acid tryptophan, needed to produce serotonin in the brain? Tryptophan is an essential amino acid that is considered the scarcest amino acid in a regular diet. Human clinical studies showed that a lack of tryptophan in the body leads to insomnia.
- MIX IN ADAPTOGENS
Another superfood to mix into your daily routine is Maca. Adaptogens are natural substances that are considered to help the body adapt to stress. Maca has been shown to reduce cortisol levels in the body – the hormone that increases when you’re stressed, leading to sleepless nights.
- GET HERBY
Chamomile and valerian are well known herbs that are used to treat sleeping disorders. Pick them fresh and pop in some hot water.
- AVOID WORKING OUT AFTER DINNER
Exercising does stimulate your body. And this can prevent you from falling asleep. Get your workout in before you eat.
- AVOID BLUE LIGHT
This means saying goodnight to your phones, laptops and iPads earlier than right before going off to bed. The light interferes with your body’s melatonin production (melatonin is a hormone that induces that sleepy feeling). So decide on a time to put your phone down and charge it outside the bedroom!
- CHILL YOUR BEDROOM
You reach the deeper stage of sleep when you’re in a colder environment. Bring down your bedroom temperature to a 15.5 and 18.3 Celsius.
- KEEP THE ROOM AS DARK & QUIET AS POSSIBLE
Light gives your mind & body the impression that it’s still daytime so darken your room as much as you can. Put on an eye mask if necessary. If you live in a noisy area, investing in earplugs would be beneficial.
- BE IN BED BY 10PM AT NIGHT
We know this may be challenging but this really works (especially combined with all the tips above). You’ll feel super revitalised and energized the next day. When you go to sleep before 10pm it is much easier to fall asleep and have a restful night. The later past 10pm you go to bed the harder it is to sleep, as your body begins it's healing process and this can be stimulating.