Why do you need a good night’s sleep? Most will say “because I need energy for my next day”, some will say “because I can’t think of tossing and turning in bed all night”, whilst others will say “it’s a way out of my problems...” Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our tendency towards obesity, heart disease, and type 2 diabetes. So yes, everybody wants a good night sleep and for the many who have sleep problems, I think they would try anything under the sun to get that great calm, positive, and energised feeling after a good night’s sleep!
In last week’s blog post on Getting a good night’s sleep I discussed different options of preparing for a good night’s sleep, but there is another secret which is, creating a great day to good night’s sleep!
How to energise your day to a good night’s sleep:
- Always get out of bed at the same time in the morning, don’t sleep in because you went late to bed last night, as this plays up with your circadian rhythm. Open your curtains first thing in the morning and let the sunshine in to help your body clock recognise that it’s morning.
- Exercise – exercise is known to be connected with better night’s sleep, many studies have been done on it and come out with positive results. Doing exercise first thing in the morning, is great even before breakfast and even better if it’s done in broad day light, will be a support for an energised day, helping you feel focused and ready to start your day. Don’t leave it for the end of the day as it can stimulate you.
- Have a quick warm shower in the morning and finish off with a cold spray of water over your body to get your blood flowing, which will energise you even further, doing the cold shower for a few seconds and building up to about 30 seconds with time, I love it!
- Eat 3 wholesome meals a day, try to avoid sugar and lower your carbohydrate intake as this can give you the instant energy boost but then also give you that feeling of fatigue and the need to curl up in bed. Having plenty protein in your day will help you forget about food for longer. If you find that difficult to start off with adding cinnamon to your food will help increase movement of blood sugar to the cells and then be used as energy, these Sweet Potato Fries are great to be used as a side dish or snack.
- Make sure to eat daily at regular timing as this also affects your energy levels; don’t wait until your starving. Prepare breakfast the night before so you're sure to start the day with a boost even if you're running late. Pack a lunch to take to work in case you can't get away from your desk midday. During the weekend, make and freeze several meals that you can quickly heat up so you and your family eat dinner at the same time every night, these Sauteed Veggies can be used in various protein dishes, or on its own.
- Stress causes mental exhaustion, which potentially leads to fatigue; I’ve got news for you! everybody has stress, which has its pros and cons but if it isn’t handled correctly will cause exhaustion and sleep disturbances, trying some meditation daily, at the same time, and writing a clear daily task list Todoist App is really good for that, it will help you keep your jobs and tasks under control and give you the push to get up in the morning.
Please don’t hesitate to ask me any questions by emailing.
Have an energised day! Rachel