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How to Get a Good Night Sleep

How to Get a Good Night Sleep
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Get a Good Night’s Sleep

I openly admit I’ve been guilty of prioritising emails, phone calls, and tweaking my website over getting to bed at a decent hour.

Once I’m actually in bed it’s very tempting to check my Facebook, Instagram and YouTube accounts – and I know I’m not the only one!

Sleep deprivation affects a large percentage of the population and contributes to various health concerns. It’s hard to show up every day and be productive, effective and vibrant when you’re consistently lacking sleep.

According to Shawn Stevenson in his latest book, Sleep Smarter – a scientific look at how sleep impacts your mind, body, and performance – sleep is extremely valuable for a vibrant, healthy and happy life.

Sleep is known as the anabolic state. It’s the time that your body is secreting the most powerful, transformational hormones.

If you’re not getting adequate or optimum high quality sleep you’re not going to be getting the hormones to change your body fat and insulin sensitivity, nor produce the anti-aging hormones to keep you young and vital.

You also raise the stress hormone cortisol, increasing your risk of insulin resistance and causing havoc to your moods, energy, weight and cognitive function.

Stevenson writes that just one night of poor sleep quality can make you as insulin resistant as a Type 2 Diabetic!

He also delves deep into the latest research and cites several interesting studies.

One in particular took a group of high-performing executives through a series of tasks. The group were then taken through a deprivation of sleep process for 24 hours before retaking the original tests.

In their sleep deprived states, these busy professionals:

  1. Made 20% more mistakes,
  2. Took twice as long to do the same tasks.

There really is a difference between merely doing work, and being effective at it.

Melatonin is your primary sleep hormone, and at the opposite end of the spectrum to the stress hormone cortisol. Whilst cortisol is high, melatonin is low.

Around 10pm your body goes through an energy transformation following a natural rise in melatonin that increases internal metabolic energy.

If you’re not getting to bed prior to 10pm for this energy exchange to occur, your second wind might kick in and use up this precious energy instead of utilising it for repair to your exhausted body.

Workout After Dark?

24 hour gyms have become convenient for night time enthusiasts. However, exercising too close to bedtime stimulates cortisol, which prevents melatonin from doing its’ night time repair.

Sleep with your phone beside your head?

Electronic devices emit electromagnetic fields that causes radiation to disrupt your sleep pattern. If when you tuck yourself in you’re still staring at a bright computer device, put that thing away!

The later you stay up, the harder you exercise in the evening, the more you expose your eyes to computer screens, the higher cortisol stays and the less able you are to get the quality rest, repair and hormone balancing sleep you need to function at your best, and keep you young, vibrant and productive.

Make your bedroom into a sleep sanctuary.

Keep TV’s, phones and computer screens out of your room and start creating an atmosphere of calm, peace and relaxation at least 2 hours before bed.

Better yet, practise my progressive muscle relaxation exercise to let go of mental stress, physical tension and the stress of your day to truly prepare mind and body for sleep.

You will awake so much better for it 🙂

Sleep Well!

Love V xo

About Viki

Viki Thondley, The MindBodyFood Coach

Viki Thondley is a Brain-Body Wellness Specialist and qualified Holistic Counsellor, Meditation Therapist, Wellness Coach and Eating Psychology expert who inspires women to rewire their mindset from dieting and restriction to whole-self nourishment, self-care and whole food healing. Recovered from bulimia nervosa and the many years of hormonal imbalances, food prison and self-sabotaging behaviours’, Viki is an inspiring speaker and passionate coach who empowers clients with self-love, internal happiness, body confidence and real food freedom.

She is author of “Achieving Your Wellness: Create a Life You Love” and “Healthy Chocolate Delights: Real Food Sweet Treats”.

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