![]() I know this sounds a bit silly, asking yourself questions out loud, but this is one of the most successful tools I have used on myself. I like to do a gratitude practice by asking myself 4 questions out loud. It is also the most simple way to help muscle soreness. ![]() It’s primarily absorbed through the skin and has a localised relaxation effect this way. Epsom salt is a combination of magnesium and sulphur. And for an added sleep boost, use Epsom salts in your bath. Research shows the difference in the temperature of a hot bath to a cold room to sleep has a much greater effect on the circadian rhythm than just a hot bath. This is a great way to wind down your system and help you fall asleep quicker and sleep deeper.Ī hot bath before bed, hot being the operative word, can help you relax. Listening to classical music, such as Johann Sebastian Bach, has a calming effect on the nervous system, similar to meditation. You might like to wind down by reading a book or listening to music to bring your body into a calm state where a good night’s sleep is more likely to follow. Relaxing routines will help.Ī regular bedtime routine to help you relax can promote better rest, recovery and sleep. So you need to do the opposite of what you are trying to do. When you focus and concentrate, you are really telling the body to increase your wakefulness. Your bedroom should be the only place you sleep, so avoid using it for other things like eating, working, or watching TV. This is one of the reasons why Monday mornings are statistically the toughest day of the week.Īnd when it’s time to sleep, make sure you always sleep on your bed, not the armchair or couch. Staying up late and sleeping in disrupts the bio-clock to a similar, smaller margin than an international flight – so-called ‘social jet lag’. This helps get your body clock get into a regular rhythm.ĭo this, especially at the weekend. You must tell the body when to get ready to sleep and choose your waking hour consistently. Go to bed in your bed and wake up at the same time every day . Just like instilling routine in children helps to keep them growing and developing, adults need a routine to prosper. Dinner – you can look to add in your carbohydrates depending on the demand of the day and your body fat %.Ĭonsistency is the key to establishing regular sleep patterns.Breakfast – quality protein and healthy fat-based food (see the Top 5 energy kick-starters).The foundations for a perfect day involve healthy routines and consistency. We should look to achieve this every day to set us up for optimal sleep and recovery. As I went through in the last article, our body goes through Zeitgebers Circadian Rhythm (ZCR). We need to fill our day as best as we can. We can go through things together and see where the best place to start is.Ī great day begins with a great night’s sleep! If you feel you need some personalised guidance, don’t hesitate to contact me and book in for an online consultation. Keep it realistic and sustainable and results will show – success breeds success. It’s about trying things and seeing what works. Just remember everyone is on a continuum, there is no ‘one size fits all’ approach. The information I give out is what I know and see works with my experience dealing with real people and real life. As you are aware, I am not a doctor or a scientist. In this article, I will go through the things I practice with myself and my clients. Looking at sleep through a straw, the ‘FINE’ approach is not going to help you get great results. In short, I’m giving this information for you to have a better understanding of sleep. If it’s great, let’s move forward and make it a habit (it takes around 66 days for a habit to become second nature). The words I use a lot with people are “is this realistic and sustainable?” If not, let’s go back and decide what is. ![]() It is all about making atomic habits and seeing the outcome unfold over time. The principle I work within my own life and with my clients is the ONE THING. It is not my intention to make things unrealistic and set you up to fail with a list of things as long as your arm to change. There is a lot of information and things to consider for obtaining better health and results through sleep. As discussed in my last article, sleep is the first one out of the three things I look at to help get faster results with my clients in the gym and in life. You probably know how essential sleep is to your health and wellbeing. In this article, we take a look at some slumber strategies and supplements to help you improve your sleep.
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