Tips for a Better Sleep

Tips For a Better Sleep

If you want to perform and feel your best, it’s important to not only get enough sleep but to get ample quality sleep. Find out what you should and shouldn’t do to sleep well and wake up refreshed by reading the article below:

 

Not getting enough sleep has been associated with a wide variety of health issues such as impaired cardiovascular health, testosterone production, insulin signalling, fat loss and increased inflammation.

Tips for a Better Sleep

If you’re not getting enough shut-eye, try the following:

Magnesium

A lack of magnesium can lead to impaired sleep, as this dietary mineral plays a very important role in the brain. A magnesium deficiency is especially notable in active people, as it’s lost through sweat. There are plenty of magnesium-rich foods which can fit a wide variety of diets. Of course, another option is to supplement magnesium.

 

If you’re not sure which dietary supplements to trust and which ones to stay clear of, Analyze That will help you narrow down options because it gives comprehensive, unbiased, honest product reviews.

Exercise

Physical activity seems to improve the quality of sleep especially when you’re experiencing stress.  Different types of exercise, like resistance training, aerobic exercise, tai-chi and yoga can potentially improve the quality of sleep as well as overall health and mood.

Sleeping Schedule

A 24-hour schedule is followed by most physiological processes based on clues such as light and temperature. This is also known as your circadian rhythm. If you go to bed at more or less the same time every night, your sleep quality can definitely be improved. A bedtime routine can also be very beneficial as your body will get signaled that it needs to lie down soon. This routine can include anything from reading, meditation, brushing your teeth or showering. It should not include any activities which stimulate your senses. Also, keep in mind that the blue light produced by your computer, cell phone and TV disrupts the production of melatonin (the sleep hormone).

Melatonin

Melatonin is produced when blue light is absent. If you are avoiding blue lights before bed and have tried all of the above, you could try supplementing melatonin. It can improve quality sleep, help fight jet lag and help stop insomnia.

Lavender

The scent of lavender can improve the quality of sleep, stop insomnia and promote relaxation.

 

The following things should be avoided if you’re trying to get more sleep:

Noise

Even if a specific sound doesn’t wake you up, it can still reduce the quality of your sleep and increase stress. Think about getting earplugs if you’re live a noisy area and can’t make your bedroom silent (unless off course you’re a parent!). Some people find soothing music or white noise helps, especially if it masks other irritating sounds. Read more about what gadgets might help you to sleep.

Heat

Insomnia has been associated with an elevated core body temperature. If it’s warm enough in your bedroom to raise your core body temperature it may impact the quality of your sleep. The opposite is also true – if your bedroom is cool enough to lower your body temperature you’ll enter deep stages of sleep much sooner and also fall asleep faster.

Alcohol

As alcohol helps us to unwind and relax, we often think it’ll improve our sleep. But this isn’t true. It IS true that alcohol might help you to fall asleep, but it’ll definitely also impair the quality of sleep. Drinking a lot of alcohol has even been directly linked to insomnia.

Caffeine

Even though many of us can’t function properly without our daily cup of coffee, it definitely has its downsides. Caffeine enhances mood, increases dopamine levels and increases alertness. People who drink a lot of coffee every day might not feel stimulated by the effects of caffeine any more and they might also imagine that it won’t affect their sleep. Even though this might be the case and they may sleep for several hours, their sleep will be more shallow than non-caffeine users. If your quality of sleep is really important, it should be avoided at least five hours before bedtime.

 

How about you?  Do you have problems sleeping?  Have you got any tips to add?  I’d love to hear!  Comment or tweet me @AllSortsHere  Thank you

*This is a collaborative post

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The workouts that will get you started each morning

The workouts that will get you started each morning

If getting yourself up and started in the morning is something that holds you back from being all that you can be, then fear not as there are ways to combat this. Well, you could drink yourself a nice, hot cup of coffee for starters! Or, you could go for a far healthier and far more fulfilling option – working out.  Yes, working out is the best way to get you started in the morning and get your day up and running in the best way possible.  And there are some workouts out there that are better suited to mornings than others.  To see just a few of them, read on…

The Workouts That Will Get You Started Each Morning

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5 ways to be more healthy and stay that way

So, have you got a plan to improve your fitness?

Maybe you’ve joined a gym?

Perhaps you’ve got kitted out for running or swimming?

If you have, great!  Good for you!

Or maybe you’ve got yourself a yoga mat or a meditation app.

A step in the right direction…

 

All of the above exercises and activities improve our mental health as well as our physical health, of course.  Those wonderful endorphins that are released in exercise… ooh yeah, give me some of those!

And it sounds pretty obvious that a consistent approach is best and that it gives you the best chance of success.  Taking up and continuing with exercise or a beneficial activity is a bit of a mind-game.  Particularly in the early days, getting into your exercise kit is half the battle. We know we’re going to feel great during and after exercise but resisting the sofa, TV and treats can be a huge battle.

As I’ve already touched on, once those addictive endorphins start pumping, it’s like a good habit and you just want to keep going back for more.

5 ways stones pin 1 be more healthy and stay that way wellbeing exercise goals plans fitness mental health physical virtually all sorts swimming gym running yoga meditation

To help you on your way, here are 5 ways you increase your chances of success to be more healthy… and stay that way (be it physical or mental, or both!):

  1. Why wait until new year?  If you’ve decided to take action, do it!  Right now!  Seize the day…
  2. Do the exercise or activity at the same time or times each day/week.  Pretty quickly, you’ll see a habit forming.  A good habit! I’m no psychologist but why would you go back to bad habits when good habits make you feel so gooood?…
  3. Accept that you’re going to come across obstacles.  If the exercise is to lose weight, but you fancy a chocolate bar or piece of cake… have it!  And then get back on the plan straight away.  Likewise, if you fancy skipping a session of yoga or meditation, chill our with friends instead (non-toxic ones!), read a book, light some candles, got for a walk to your favourite cafe or have a de-clutter instead.  And then get back on to the plan straight away.
  4. Tell your friends about your plan.  Providing they’re of a positive, non-toxic nature, they’ll support you and encourage you along the way.
  5. Consider that going cold turkey is often the best way.  Years ago (around 6 year to be precise), I experienced issues which led to a suggestion from the doctor to cut out fizzy drinks and caffeine.  I didn’t ‘do’ fizzy and so cut the caffeine.  My several cups a day went to zero cups, just like that.  I’m not saying it was easy to do.  I had a stonking headaches for days but I pushed through.  And I haven’t done do caffeine in drinks since (please don’t take my chocolate away from me!…)  Going cold turkey was the best action to take.  You might say that I was desperate to stop the issues.  I’m not saying they cleared up completely just because of cutting the caffeine but often, going cold turkey is less painful than weaning yourself off.

There you have it then, 5 ways to be more healthy and stay that way!

 

Have you got a plan?  What will you be doing?  Have you stuck to a plan?  How did you do it?  Did you follow any of the suggestions above?  I’d love to hear from you!  Please comment (below) or tweet me @AllSortsHere.  And come and say hi on social media ~ 

 

Thank you 🙂

~

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How to change your zen to achieve your zing… #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I ponder how to change your zen to achieve your zing!

#TheZenZing how to change your zen to achieve your zing energising rejuvinate benefits of exercise health wellbeing boost blog linky

In a previous ZenZing I shared how I intended to start running and swimming again.

After I passed my health check with flying colours, I decided not to assume I would remain physically healthy.

I decided that I needed some cardio to get my blood pumping.

My yoga, reiki and meditation help to keep me balanced mentally but I also needed to get moving.

I completed the Couch 2 5 k a couple of years ago (you can read my poem ‘Cancer, jog on!’ here.)

So, I thought it wouldn’t take a huge amount of effort to get my fitness back.

And did it?

Well, I don’t know!

I never started the running again.  Instead, our little girl has been swimming at her school and has been asking to go swimming at the weekends.  So we’ve been a couple of times and although I’m not doing hardcore swimming, I’m still getting some exercise.  It look like she’s getting very close to swimming unaided so it’ll be lovely to be able to do a width or 2 with her, moving on to lengths soon enough afterwards perhaps.

So, although my running’s been a non-starter (so far), swimming has taken its place!

And I’m okay with that because any exercise is better than none at all…

because it’s all about #TheZenZing 🙂
~
Have your exercise plans changed for whatever reason?  How did you adapt your plans to keep exercise on your radar?  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
~
If you’re a blogger, why not join in with my Zen Zing linky by adding a blog post relating to finding your zen?


~
Sharing with…

Two Tiny Hands

~

 

Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.

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Energising with exercise … #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I’m going to tell you about how I’m energising with exercise!

#TheZenZing energising rejuvinate exercise running run benefits health wellbeing boost blog linky

 I like to focus on well-being on my blog which includes reiki, yoga, meditation and crystal healing.  All of these things help to re-align, rebalance and reset my chakras.

Whether it’s a coincidence that my recent free NHS health check concluded that I’m less than 1% likely to develop heart disease, perhaps we’ll never know!

What I do know is that having just turned 40 (hence the free health check), I’m definitely getting a little wobblier and less toned in places that I’d quite like to remain toned in!  Enter running again 🙂

I completed the Couch to 5k a couple of years ago and ran Race For Life.  I enjoyed the training and the event but I then got a chest infection that turned into bronchitis and I just got out of the habit of running…

Once I get my sports bra, new trainers and app, it will be resurrected and I will report back on how I will energising with exercise again!

~
Boost your zing and encourage your zen.
It’s all about #TheZenZing 🙂
~
Do you run regularly?  Have you trained for an event and continued running?  Any tips?!  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
~
If you’re a blogger, why not join in with my Zen Zing linky by adding a blog post relating to finding your zen?


~
Sharing with…

Post Comment Love
Two Tiny Hands
And then the fun began...

~

 

Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.

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