Relax on Sunday – Daily Tip #118

RelaxonSundayYou can also find this article here – http://elitehealthcoaching.com/2013/06/07/10-tips-to-improve-your-sleep/

A recent study done by the US Department of Health & Human Services, shows that, “one in 6 adults with a diagnosed sleep disorder and one in eight adults with trouble sleeping reported using sleep aids.” You can view all of the study’s findings here – http://www.cdc.gov/nchs/data/databriefs/db127.pdf

I felt like this was a perfect time to repost these helpful tips to improve your sleep. Sleep is a wonderful thing that a lot of us take for granted! Here are is a list of Elite Health Coaching’s Top 10 Tips on how to improve your sleep!

  1. Turn off all electronics one hour before bed. This includes TV, computers, tablets, phones, etc. Let your brain relax before bed without being over-stimulated. Try reading a book or a magazine instead, or just enjoy the company of your significant other.
  2. Limit caffeine. If you must have caffeine, try to only consume in the morning and early afternoon. Definitely avoid caffeine after dinner/before bed.
  3. Shoot for 7-8 hours of sleep per night. This may seem like a lot but your body will thank you.
  4. Sleep more and eat & weigh less. On average, people that only get about 5 hours per night weigh about 5lbs more than their peers that get 7 hours of sleep per night.
  5. Make your bedroom your own personal oasis. If you can, paint your room a calming color like a light pastel color. Decorate your room with calming pictures, scented candles, and other items that can help you relax.
  6. Drink the majority of your water in the morning and afternoon. Limit beverages after dinner so you aren’t getting up in the middle of the night to use the restroom.
  7. Have a sleep schedule, even on the days where you don’t need to be up. This will help your body continue on with your regular routine.
  8. Create a bedtime routine. It can be anything from brushing your teeth and washing your face, to straightening up the house, or reading a book.
  9. Exercise regularly. Experiment with exercise during different times of the day. For a week, try exercising in the morning and then the next week, try exercising in the evening. Take notes on how you felt throughout the day, and how your sleep was. This way you can narrow down the best time for you to exercise that will be the most beneficial.
  10. Limit naps to 20 minutes or less, or avoid them all together.

What are some of your tips to getting a good night’s sleep?

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