Firstly, Happy Mothers Day... make sure you spoil yours 🙂
Now, on to sleep...so, last week when my daughter wasn't settling in the middle of the night, I remembered something that one of the ladies I worked with told me:
Hold the baby, take a deep breath in, and 'hum' like an 'ooohhhhhhhhhhhhhhhhmmmmm' sound out for as long as you can.
And guess what?
It's worked. IT was so good that I gelt super relaxed, too. Just from taking DEEP BREATHS and doing nothing.
What's this got to do with you and me getting a better night sleep?
Well, firstly, it's pretty important.
In fact:
a research paper the other day showed how those who slept 8.5 hours or more lost 3 times more body fat compared to those who slept just 5.5 hours..
And this brings me on to the first way to help you sleep better
1) Focus on your breathing before bed - Even if it's just for 1 minute. Try 4 breaths in and 6 breaths out. If you notice your mind wonder? don't worry. Just come back in and focus on counting your breaths.
2) Drink a hot decaffeinated drink before bed - hot milk, camomile tea, peppermint tea (Not the Bootea stuff as it contains caffeine which is all good..but might stop you getting into a deep sleep)
3) Don't drink too much (wine included) before bed - Now, this might seem to contradict point 2, but if you find yourself up in the middle of the night at 323am needing a wee? This might help. Magnesium citrate MAY help with a weak bladder, too (see your GP)
4) Eat CARBS before bed / with your evening meal - I know, I know. Completely against what you've heard in the past about it being stored as fat. But carbs can actually help you sleep
5) Avoid TV / phones / emails too close to bed - The blue light from screens can make your body think it's day time and stop you producing the hormones that help wind you down for sleep and help you recover.
So there you have it, 5 things you can do today to get more sleep and LOSE MORE UNWANTED BODY FAT
These things probably won't even add much time, if at all, to your day, either. And you might wake up feeling more energetic so you can be more productive the next day.
Think more clearly. Make better-informed decisions about your food choices and exercise habits. Which will help you lose weight.
But I get that it's still time consuming knowing what and when to eat, tracking calories, knowing what's healthy for you and your family, what you're going to grab on the go that won't ruin your 'healthy eating' etc.
Which is why my Shift Personal Training and Nutrition System does it for you so you can take the guesswork OUT of knowing what and when to eat.
Want to take the 7-Day Slim Down Shift?
Learn more by clicking below:
FREE 7-DAY SLIM DOWN SHIFT
Matt
PS. This 7-Day Slim Down Shift starts on Monday 19th March and I'm only taking on 4 ladies for this
Here's the link to apply:
FREE 7-DAY SLIM DOWN SHIFT
