How to get great sleep

A great night of sleep is just that – GREAT! And yet, so often, we experience everything but a great night of sleep. Stress, food, drink, socializing, staying up late because we like to stay up late can all negatively impact sleep.

One night of inadequate sleep can reduce mental efficiency by 40%. Two nights can mean we are operating at a 60% deficit. And six nights of inadequate sleep can put the body into distress – negative impact to blood pressure, to hormonal systems, to performance, to our mood, and to our outlook on life.

If you aren’t well rested, you may also be tempted to reach for foods with high amounts of sugar or caffeine to give you that extra boost. Gaining weight is a common side affect of poor sleep.

Prevent this downward spiral by shooting for at least 7.5 hours of sleep every night (the recommended amount for the average adult) and adjust according to how your body feels.

How do you do it?

Turn your bedroom into a sleep oasis. Cooler temperatures, a dark and quiet room, and comfortable bedding can set the stage for a restful night of sleep. Keeping the TV, personal computer, as well as other electronic devices out of the room are also suggested. Reduce any clutter in your bedroom and remove anything that distracts you from relaxing and calming your mind.

ForGoodSleepIcons_111114

Create your own nightly ritual that slows down the body and mind. About an hour before bedtime, turn off the TV, phone and computer. Use this time to do activities you find relaxing such as light reading, gentle stretching, journaling, meditation, restorative yoga (see right), etc. A calming, nightly ritual will cue “bedtime” to the mind and body and will set the foundation for a restful sleep.

Restorative postures for restful sleep:

Every posture’s main intention is for the entire body to relax. Therefore, if you find a pose uncomfortable or causing tension in the body, gently release and try something else. Never force or hold anything that doesn’t feel good. If you have any questions, feel free to contact Lauren (lemerson@strandfitnessllc.com or 630 653 8152).

Savasana/Corpse Pose Savasana/Corpse Pose 

Read about savasana here.

Savasana with Bent KneesSavasana with Bent Knees

If you have any tightness in your low back, this is a great alternative to Savasana. Follow the same instructions as savasana, and then, bend the knees and put the feet flat on the floor. Keep the knees and feet in line with the hips.  

Legs-Up-the-WalLegs-Up-the-Wall

Read about legs-up-the-wall here. If this pose is uncomfortable for you, Elevated Legs, is a great alternative!

Elevated LegsElevated Legs

Follow the same instruction as legs-up-the-wall, but instead of a wall, prop your legs up on to a couch, bench, or chair.

 

 

Got workout goals?

Stop wasting your time on your own and get the push you need!

Call Pam (630-653-8152 or email pstrand@strandfitnessllc.com) to schedule your complimentary, no-obligation fitness consultation.

Get your workouts in! Enjoy being strong and fit!

To learn more about our total body workouts, please visit our website: Total Body Fitness

Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630 653 8152) and schedule your free fitness consultation.

You can also learn more about our fitness solutions here: Fitness Solutions

About Pam Strand

Pam Strand is the owner of Strand Fitness, a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630 653 8152) and schedule your free fitness consultation. You can also learn more about our fitness solutions here: https://strandfitnessllc.com/fitness-solutions/

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