Sleep can be the game changer in your fitness goals. Here are some tips on hot to get that quality sleep that will make the difference

The benefits of sleep and its effects on the human body are largely underrated. We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being.

When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then go to bed late because you’re uncomfortably full.

But if you’re trying to lose weight, gain muscle and feel energetic and clear-headed, then sleep is your number 1 weapon! Getting a night’s sleep, which means sleeping in a dark room, uninterrupted for 7 – 9 hours, will work wonders for your energy, recovery and mood.

Having trouble winding down at night?

Haven’t been getting the best nights sleep? ⠀

Lacking some kind of routine before bed?⠀

Here are some of our recommendations to improve your sleep quality: ⠀

Switch your bright white night lamp to a salt lamp instead to balance Electromagnetic Radiation and set the mood⠀

Put on some blue light blocker glasses after sundown to help reduce that blue light that keeps you awake ⠀

Brain dump in a journal to remove all of the busy thoughts in your brain   ⠀

Read a book before bed instead of scrolling through your phone and over stimulating your mind further ⠀

Move that damn phone away from your bedside table. Get it out of the room if possible – if you can’t reach it you can’t use it ⠀

Try meditating. Download headspace or calm on your phone and use it to guide you. ( I know what you’re thinking and you can set up the app and still place it away from you and listen – this does not mean the phone moves back to your bedside table) ⠀

Breathe. Trying taking 5-10 deep breaths to relax ⠀

Stretch. Perform 5 cat cows or a stretch of your choice to just loosen the tenseness of the day ⠀

Magnesium. To help with that deep restorative sleep. Many of us are actually deficient in magnesium in todays world. ⠀

Essential Oils. Pop some lavender or a calming blend into the diffuser and listen to the soft bubbling of water as it diffuses amazing aromas into the air. ⠀

 Try any of the above or a combination of them all and after some consistency you might find that your energy levels improve and some of those goals are much more achievable. 


Amanda De Souza

Passionate about all things food, women's health, healthy kids and ways of eating that don't take the joy out of life.

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