Hi all, I am sitting in my office after seeing a few clients and I had to post this. It seems that we all just don't have enought time to eat right! So many of my clients come in expecting to be able to get crazy results without changing their "scheduling" habits. . .4 hours of sleep at night is a recipe for disease, weight gain and depression. So here are a few tips to help with getting more quality sleep.
1. TURN THE TV OFF! Many people watch at least 2-3 hrs of tv at night. Those extra hours are crucial if you are on a tight work schedule and you want your hard work and dietary habits to pay off with recovery. . .you only grow/recover when you are sleeping.
2. Learn to relax - Take some kind of energy therapy classes like tai chi or yoga. . .
3. Make sure your room is pitch black. . .even a crack of light will disrupt sleep. I put a shirt around my head so that even if there is light coming in the window it is not bothering my sleep.
4. Take any mineral supplements you are taking at night before bed (zinc, magnesium, calcium etc.) as they help promote a deeper sleep.
5. Develop a "sleep routine" that signals to your body that you are getting ready to hit the hay. . .turn down the lights, brush your teeth, read a short bit of fiction (great for taking your mind off of "serious" stuff that is playing over in your head all the time.
6. Don't work out too close to bedtime. . .training excites your nervous system. . .not what you want just before bed!
7. REDUCE Carbs. . .they increase stress hormones like cortisol and adrenalin. . .all my clients sleep better as soon as they have eliminated the grains, sugars and carbs from their diets:)
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