OK so how can one not resist the above photo – had to include it – so crazy adorable!!! So, about sleep, how is YOUR sleep quality? Our sleep quality truly lays the foundation for the day. Didn’t have a good night sleep the night before? You can expect to be moody, less productive and make poor eating choices. The amount of exercise/movement will likely not be optimal. Not how I want to take on the day, how about you?
My last Free Coaching Friday session was all about sleep. Here are some of the main points below.
For the complete session – scroll down and click that link.
P.S. These changes can be pretty simple with some self-discipline. You can do it!
Tips to Get Better Sleep
- Get on a Set Schedule. Go to bed and wake up at the same time each day. This way you are setting up your circadian rhythm. Your body needs this to optimize all your body can do for you!
- Make the Bedroom a Media-Free Zone. Electronics put our body in fight or flight mode, stimulating the brain and can be equivalent to having a cup of coffee. Put the electronics away 1 hour before bedtime.
- Make Your Bedroom More Like a Spa and Less Like a Den. Use serene and restful colors. Eliminate clutter and distraction in your bedroom.
- Create Bedroom Environment That Is DARK, QUIET & COOL (between 60 & 70 degrees). Options to consider include wearing an eye mask, ear plugs, or blackout curtains. Also consider a white noise machine to help mute other noises that may keep your brain awake.
*I crack the window open (even in winter) and makes a huge difference in my sleep. - Avoid Caffeine and Alcohol after 2:00 PM. Caffeine can interrupt sleep quality and getting to sleep. Alcohol may initially help you fall asleep but interrupts your circadian rhythm causing your heart to race and waking up a lot during the night. Total sleep disruptor!
- Get 20 Minutes of Sunlight Each Day. This balances your circadian rhythm. Long ago sunlight determined when you got up in the morning and when you went to bed at night.
- Eat Your Last Meal At Least 2-3 Hours Before Bed. This not only affects your quality of sleep but also the body’s detoxification process. Your body requires a certain amount of time to digest food which takes away from sleep quality.
- Brain Dump Those Worries and Harvest Gratitude. Before bed, jot down those to do items for the next day so you do not have a “to do” list running around in your head when trying to drift-off to slumber land. Include a list of gratitude for that day. This will relieve stress and tension before bed.
- Take a Hot Epsom Salt Bath or Aromatherapy Bath. I realize, not likely for many with our busy lifestyles (but maybe now is the right time? 😊). Another option would be an aromatherapy diffuser in the bedroom. Or add a salt lamp to your bedroom which helps induce sleep and release tension in your muscles. They are also rich in magnesium which serves as a sleep aid (many people are deficient in magnesium).
- Get 30 Minutes of Exercise a Day. The benefits from doing this are to infinity and beyond. Like Nike says, “Just Do It”!
What’s holding you back from getting healthy? Is it all too overwhelming with the current climate of this crisis? My coaching advice to you – “Take it one day at a time”. As we are experiencing this crisis right now, your health is everything and without it, we have nothing.
Next Facebook Live is this Friday, April 24th at 12:00 PM. Topic being crafted and excited to share with you all!
I look forward to seeing you there!
Click Link Below for Free Coaching Video Series:
ChristiHealthCoach.com Updates:
- You can now save your “go to” recipes as FAVORITES. Easier to find!
- Coming Soon:
- Interactive Group Forum – Discuss varied topics including tips on removing inflammation, weight loss, gaining energy and much more!
- Projected Launch Timeframe: Late May 2020
- My First Ever Online Program – 8 Week Program – Stop Suffering with Inflammation and learn to eat the Anti-Inflammatory Way. All with the added benefit of shedding some weight, gaining more energy and getting a thriving life back!
- Projected Launch Timeframe: June 2020
- Interactive Group Forum – Discuss varied topics including tips on removing inflammation, weight loss, gaining energy and much more!
Oh, My Health, There Is Hope – is a book with many wonderful and inspiring stories about how people have taken their own personal health crisis and turned it into a positive. And “Yours Truly” is a co-author!!! Read it as a means of inspiration and direction in this challenging time we are all living in. Let the stories inspire you to make a difference in other’s lives because there is HOPE.
Click here for the Amazon Link and get your copy today.
If anything, think about why you want to be healthy and the driving force to help you stay on track. Own it and START SHOWING UP FOR YOURSELF. Your future self will thank you!
Recipes
Check out my recipes here – the list will continue to grow.
NEW FEATURE: Several recipes now include short instructional videos.
How is YOUR health? If you still aren’t sure where to start, schedule a time to talk with me.
Let me help you stay on track and meet your goals this 2020!
Visit https://christihealthcoach.com/contact/ to get started and schedule a consultation today!
Cheers To Your Health,
Coach Christi
