11 Tips That WIll Help You Get 8 Hours Shut Eye
Whether we buy into it or not, we all know that the fundamentals of a healthy lifestyle are: a balanced diet, regular exercise, minimal alcohol intake, and lots of social interaction (difficult to do). era of Covid). But sleep? A good night's sleep is so often overlooked.The evolution of insomniaAs humans have evolved, our ability […]

Whether we buy into it or not, we all know that the fundamentals of a healthy lifestyle are: a balanced diet, regular exercise, minimal alcohol intake, and lots of social interaction (difficult to do). era of Covid). But sleep? A good night's sleep is so often overlooked.

The evolution of insomnia

As humans have evolved, our ability to interfere with our natural sleep cycles has also evolved. Whether it's technological development (light bulbs, curtains, alarm clocks, appliance screens, sleeping pills) or societal development (shift work, commuting, overtime, essential communication, self-improvement), most Progress in daily living has had the unfortunate effect of getting sleep. a tube. Our social attitudes only cement it, social media pushing the endless rhetoric of 'sacrifice equals success', while news cycles and magazine profiles detail how billionaire founders often run their businesses in less than five years. hours.

Sleep is now considered a global health problem. In what the World Health Organization has called the “sleep loss epidemic,” two-thirds of adults in so-called developed countries do not get the recommended eight hours of sleep per night. Certainly, globally, sleep disturbances are on the increase, but central to the WHO's findings are who should be sleeping, no. Sleepers in the UK only average 6 hours and 49 minutes a night, with one in two Britons surviving six hours or less.

The impact

As you have probably guessed, this lack of sleep does nothing for your health. But what's important to note is that as a society we completely underestimate the effects. Lack of sleep is clinically linked to an increase in serious health problems, including cancer, Alzheimer's disease, heart disease, obesity, diabetes, and high blood pressure.

Lack of sleep is also linked to suicide, depression, and other mental health issues, as well as decreased fertility, reduced immunity to disease, and poor sex drive. And yet we continue to downplay the importance of sleep, with sleep loss costing the UK economy over £ 30 billion a year in lost revenue (2% of GDP). Less closed eyes have also been proven to make you dumber, more forgetful, and more likely to crash your car. (The list is truly endless.)

How to sleep better

1. Change your mindset

With all of the above in mind, you really need to start taking sleep seriously. It might not be the quick fix you're looking for, but you need to respect sleep. That means accepting it and prioritizing it over another pint, that extra episode on Netflix, the personal administrator, or that late night pub crawl under peer pressure. The first step to a better night's sleep is to recognize that a better night's sleep is crucial for your well-being in the short and long term.

2. Get into a routine

You should aim for 8 hours of sleep per night on a regular schedule. The key to sleep is routine: set an alarm so you know it's time to start relaxing and aim for set times for going to bed and waking up. The important thing to note about sleep is that unlike diet, in which fasting can help bring some regularity if you've eaten more than usual, you can't just lie here and there to make up for the hours. lost.

3. Exercise early

Getting at least 30 minutes of exercise a day is essential to a healthy lifestyle, but you want to exercise at least three or four hours before bed.

4. Avoid caffeine and nicotine

Consider switching to decaffeinated

The most obvious, but caffeinated beverages (tea, coffee, soda, workout supplements) are all stimulants that can interfere with your sleep, whether consumed at night or even in the afternoon. If you have trouble sleeping, it's worth considering how many cups you have per day and when you drink them. Consider switching to decaffeinated throughout the day.

Nicotine is another widely used addictive stimulant that can affect your closed eye; it has been found that smokers tend to wake up earlier due to withdrawal.

5. Avoid alcohol before bed

Easier said than done. While alcohol will essentially knock you out, it also suppresses melatonin, the key sleep hormone, and lowers REM (the 'rapid eye movement' stage of sleep that nourishes the brain), thus keeping you in the lighter stages of sleep. sleep longer. Alcohol is also a diuretic, which means that it will encourage your body to lose fluid, through sweat or urine, while you sleep.

6. Optimize digestion

Large meals before bed can lead to digestive problems that hinder sleep. Likewise, drinking a lot (whether alcoholic or not) before bed can cause you to wake up to urinate more often.

7. Your room is reserved for sleeping

At night, your bedroom should be cool, quiet, dark, and free from electronic distractions

The environment and conditions you sleep in make a huge difference when it comes to getting your 8 hours. Ideally, you want to get into a state of mind where the only activity you are doing in your bedroom is sleeping, thus adding to a sense of routine for your body. At night, your bedroom should be cool, quiet, dark, and free from electronic distractions, and your mattress and pillows comfortable. Likewise, it is worth having a reading chair elsewhere in your home so that, again, your bed is only used for sleeping.

At night, your bedroom should be dimly lit and comfortably lit, and for the sake of your body clock, blackout curtains should be avoided. If you need an alarm, use a softer one, like a wake-up lightand keep clocks away from where you sleep so that you are not tempted to check the time. Minimize all distractions - whether electronic or not.

8. Don't take a nap after 3 p.m.

Remember that cycles are essential. Your whole body goes on a when-it-gets-dark-rises-when-it's-light sleep cycle, so try to set a no nap deadline after 3pm. Naps are good if taken earlier in the day, but keep them short.

9. Take a shower or a bath before bed.

Taking a bath or shower before bed is a good opportunity to relax and unwind

Not so much sleep hygiene as temperature regulation. The simple science of sleep says that in order to fall asleep, your body needs a drop in temperature of 1 ° C. Taking a bath or shower before bed is not only a good opportunity to relax, but combined with a cooler room, should help you fall asleep.

10. Gradually relax

It's no surprise that all the melatonin-suppressing light coming from all the screens you are forced to watch throughout the day is bad for your sleep, so try setting aside an hour before bed to relax, avoid screens. time and settle into a more relaxed state to sleep. Controlled breathing, dim lighting, and a bit of reading should do the trick, but find the routine that works best for you.

11. Can't sleep? Do something else

We've all been there: we turn and back, we work on the fact that we can't sleep the night before an important morning. We just sit there going through all the worst possible scenarios, making us anxious and both sides of the pillow uncomfortably hot. From now on, do something else. It's that simple. There's no point in lying there - read a book, wash the dishes, do some sort of activity (no screen) and come back to bed when you feel like sleeping.

Sometimes it can feel like maintaining a saine lifestyle is an overwhelming challenge that doesn’t fit within the realities of daily life. It’s tough to hold down a full-time travail, eat well, train for a marathon, make homemade green juice, spend quality time with your family/partner, and meditate for an hour each day.

Coffee’s great too, but it’s best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid digestion, enhance skin health and boost energy.

Taking the stairs instead of the elevator is a simple way to get a little more physical activity in your daily life. It also strengthens and tones your legs and core while you’re at it !

A simple cheat for saine eating ( and portion control ) is to make half your plate veggies at each meal. The veggies pack in essential vitamins, minerals and other phytonutrients important for health and longevity. And, because they’re rich in fiber, they help to aid digestion ( aka keep you regular ! ) and keep you feeling full longer.

Using a sport tracker ( like the Fitbit, Apple Watch or similar ) to track your steps is an easy way to make sure you’re getting enough physical activity each day. We aim for 10, 000 steps daily, which has significant physical and esprit health benefits. The Fitbit will also remind you to get 250 steps each hour ( another important measure of health

Conventional household cleaning products are full of harmful chemical ingredients that are not good for our health ( or the health of our kids or pets ! ). Switching to healthier alternatives is a simple way to reduce your exposure to environmental toxins in your home. See our Healthy Cleaning Guide for a complete list of recommendations, and what to look for when choosing safer household cleaning products.

Similar to cleaning products, conventional skincare and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to non-toxic personal care and beauty products ( see our specific recommendations on deodorant, sunscreen, and green beauty products ).

Maintaining a healthy gut has significant impacts on absorption, skin health, immunity, mental health and more. Taking a daily probiotic with a glass of water each morning is one of the simplest things you can do to boost your gut health ( which, in turn, boosts overall health in many ways too ). Learn more about the health benefits of probiotics ( and all the ways to get them in your diet ), and site our favorite probiotic supplement here.

Aim to eat real food that’s made of whole food ingredients you would have in your own kitchen pantry, or that your grandmother would recognize. ( Yup, this rules out most packaged food, sorry ! ) This is a little different than suggesting you eat only “health foods” ( many of which are increasingly processed ! ). “Real food” includes unprocessed foods like an apple, a cucumber, soybeans or a steak, as well as foods loosely processed from one ( or few ) real-food ingredients, like butter, olive oil, yogurt, tofu, etc. In other words, aim for foods that could be reasonably made in your own kitchen and avoid foods that can only be made in a lab.

Reduce the harmful effects of sitting ( like at your desk emploi ) by standing up and moving around for a minute or two every half hour.

Vitamin D is one of the most important nutrients for overall health, and sunlight is one of our best sources of it. Aim to get at least 30 minutes of sunlight each day—preferably in the afternoon, and without sunscreen ( read more about that here ). Not much sunlight in the winter where you real ? It might be worth supplementing with a vitamin D supplement and/or other food sources of this essential nutrient.

Houseplants help to cleanse your indoor air ( sadly, it probably needs it ! ), they’re pretty, and research even shows they improve mood, creativity and problem solving !

Aim to sweat in some way each day—whether that’s course, biking, dancing, hot yoga, or any other physical activity you enjoy. See our Fitness Guide for more workout ideas, as well as tips and tricks for building regular physical activity into your daily life and a downloadable sport planner you can use to outline your own custom sport plan to stay on track.

Green smoothies as a snack or simple, on-the-go breakfast are an easy way to get your greens in each day. Check out our curated list of healthy ( veggie-packed ! ) smoothie recipes for our favorite starter green smoothie recipe ideas.

“The only difference between a good day and a bad day is your attitude. ” It’s true—mindset is everything ! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations. Here are more mindset resources for positive thinking.

Most adults need 7-9 hours of sleep each night. But in addition to quantity, quality of sleep matters too ! Follow our tips on getting quality sleep—things like keeping your bedroom cool at night, avoiding blue light after dark, and more.

{Start each day with fulfilling activities that set the tone for how you want to feel—whether that’s inspired, relaxed, productive, or something else.


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