16 minutes ago
Our bodies must sleep and rest in order to be able to exercise.
If you’re not getting enough sleep your body will not have time to rest and recover.
If you’re trying to loose weight or tone up and you’re not getting a good nights sleep, this could have an adverse affect on your body. .
. 🌑Here are a few things I try doing before bed to ensure I get my best nights sleep. .
. 🌜Make a bed time routine; go to bed the same time every night. .
. 🌛Reduce blue light exposure a couple of hours before bed. Increased exposure to blue light can affect our natural circadian rhythms making our bodies think it’s still day time and we should still be awake.
Before bed, I will turn off any unnecessary lights or put on subtle lights or candles; I’ll try staying away from my phone/devices about 1.5hrs before bedtime and will charge my phone in a different room to the bedroom. .
. 🌜Naturally increase melatonin from the foods I eat.
Certain foods are naturally enriched with melatonin including berries, bananas, oranges, pineapple, almonds and walnuts.
Studies have also shown that melatonin also reacts with your immune system and can serve as an anti inflammatory - double win! .
. 🌛Get plenty of exercise throughout the day (even more incentive to get those steps up 😉). While your getting outside to #stepitup ensure to take advantage of that vitamin D; this will assist with melatonin production at night. .
. 🌜 I try to reduce the amount of water/liquids I consume before bed. This reduces the likeliness of interrupted sleep to use the bathroom. .
. 🌛 Read in bed. I find it so hard to resist falling asleep when I’m reading (especially with the book I’m reading at the moment, not the more engaging book😒). .
. 🌜 Take a few deep breaths. I try focusing on my breath when I’m lying in bed. I find this also helps with settling my mind. .
. 🌛 This doesn’t really work for me, but it might for you - listening to rain sounds. YouTube/iTunes has hours upon hours of rainforest/water/ocean sounds to send you off to sleep. .
Happy sleeping, beauties 💕 .
P.s. does anyone else’s boyfriends fall asleep in under 2 seconds?😭 at Sydney, Australia