Road Cyclists Blogs Spinning

Are you getting enough Zzzzz?


 

In addition to making sure we get enough proper nutrition to keep ourselves healthy, we also need to make sure we obtain enough sleep. We all need to rest to grow, to grow older in a healthy state, to grow stronger and to grow wiser. During the wee hours of the morning is when our bodies are wired to replenish and repair itself for the next day. If we are awake and not sleeping, this will not happen. So if you are like me these last few weeks, not sleeping, take note of the following tips…and be sure to blog any that may work best for you! Good Night!

 

Tips for Getting a Good Night’s Sleep

 

·         Follow a regular schedule. Go to sleep and get up at the same time each day, even on the weekends. Napping in the late afternoon or evening may keep you awake at night.

·         Develop a bedtime routine. About 30-45 minutes before bedtime each night, do the same things so your body will know that it’s time to sleep.

·         Perform Deep Breathing exercises or discover the MELT Method 3D Breathing techniques to quiet the nervous system.

·         Your bedroom should be dark, not too hot or cold, and as quiet as possible.

·         Be sure you have a comfortable mattress, a pillow you like, and enough blankets for the season. Neck pillows (with a depression in the middle) can enhance the quality of your sleep and reduce neck pain.

·         Exercise at regular times each day but not within 3 hours of your bedtime.

·         Make an effort to get outside in the sunlight each day.

·         Be careful about when and how much you each. Eat right for your metabolic type – especially at dinner. Desserts or sweets in the evening will often disrupt the sleep cycle.

·         Stay away from caffeine late in the day. Caffeine (found in coffee, tea, cola, and hot chocolate) triggers the release of cortisol telling your brain it’s time for action!

·         Drink less liquid in the evening. Waking up to go to the bathroom breaks up your sleep and turning on a light will trigger cortisol release making it difficult to get back to sleep.

·         Remember that alcohol won’t help you sleep. Alcohol turns into sugar. Even small amounts make it harder to stay asleep.

·         Use your bedroom only for sleeping so that your brain makes the correct association. After turning off the light give yourself about 15 minutes to fall asleep. If you’re still awake and not drowsy, practice deep breathing and meditation until you feel sleepy.

·         Sprinkle just-washed sheets and pillowcases with lavender water. Use therapeutic-grade lavender essential oil on your pulse points and the bottom of your feet. Lavender promotes relaxation.

·         Make sure there is no light coming from other sources as this will impair your body’s ability to produce melatonin. Hide your clock, pull your shades.

·         Paint your bedroom sage green, or another soothing color, which will provide a visual reminder of sleep.

·         If possible, position your bed so that your head is facing north. Feng Shui experts explain that this will keep your body in alignment with the polar energy flow. Also try to keep your bed away from outside walls to cut down on noise.

·         Kick your dog or cat out of the bedroom – studies have shown that they snore!

·         Take a hot bath 1.5-2 hours before bedtime – it increases your core body temperature and when it abruptly drops when you get out of the bath, it signals to your body that you are ready for sleep.

·         Keep a notepad at your bedside – if you wake up in the middle of the night with your mind going, you can transfer your to-do list to the page and return to sleep unworried.

 


PS-If you have never heard of the MELT Method, let me know. I will guide you in learning more.

 


Share

 

Comments

Please log in to post comments.

Bookmark and Share
Rendered within : 872.3ms, Server ID : 1