Stress| Sleep|Fat Loss
It’s already hard to get enough sleep in our busy, wired, non-stop culture — 40% of people sleep less than the recommended seven to nine hours a night.
It’s true, between a third and half of all adults in the US and around the world suffer from insomnia at some point in their lives. In up to 15% of people, this inability to sleep is persistent enough that it causes serious distress.
When we manage stress and get good sleep, the body uses that time to rebuild and restore damaged and worn out cells, rebuild lean muscle, restore body tissues, and more.
Some types of insomnia are caused by external factors, like a hostile sleep environment or a substance-abuse problem. These are cases of “secondary insomnia,” and they can often be remedied simply by finding a solution to the external troubling factor.
Below are some Anti-Stress Better Sleep Tips to try:
1. Stress Less about getting to sleep and or losing sleep.
Instead of worrying about how awful your day is going to be because you are tired, realize that you may be better able to sleep the next night because of it.
Practice relaxation. When you’re anxious about being unable to sleep, your body produces stress hormones that make it harder to let go of that anxiety.
2. Get out of your bed. Experts say that staying out of bed when you can’t sleep helps break the cycle of linking your bed with negative emotions. Plus, the mild sleep deprivation these causes could make it easier to sleep the next day.
3. Learn to recognize stress. Therapists often use biofeedback to help patients manage stress, and it can work for insomnia too. This involves learning how to recognize stress symptoms like an elevated heart rate, muscle tension, and rapid breathing, and then focusing on bringing those stress symptoms back to a normal level.
4. Establish a regular bedtime routine.
Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.
5. Have a relaxing bath just before you want to go to bed.
6. Change your bed linens, so you fall into fresh sheets. (This is especially effective after a bath!)
7. Read a short passage from something inspiring and uplifting to relax you every night.
8. Cut down on caffeine, or cut it out completely. Have it before noon if you can’t resist. Chamomile tea is a great alternative
9. Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppress your body’s production of melatonin and can severely disrupt your sleep. Instead of emailing, texting, watching TV, or playing video games, try listening to a book on tape, a podcast, or reading by a soft light.
10. Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
For you advanced athletic folks, It may be you have too much energy. Try doing some exercises that get you winded pretty quick. This will cause your body to recover the oxygen quickly, and helping your body to relax more naturally.
There are several sleep aids and supplements on the market which may or may not work, and may or may not even be made of natural ingredients. There are many Teas on the market as well, but drinking tea before bed annoys me because I then usually have to get up in the middle of my sleep to use the bathroom! Kind of defeats the purpose of going to sleep.
I have found 1 thing that honestly works and gets me to sleep right away. “Ashwagandha”.
When we sleep, the body uses that time to rebuild and restore damaged and worn out cells, rebuild lean muscle, restore body tissues, and more.
Happy Trails and Better Sleep! – Coach Tim