How to get more Sleep, tips & tricks

December 17, 2015by TonyaTittle

As a personal trainer in Memphis, TN our clients at Energy Fitness often times tell us of their struggle to get enough sleep or their desire to get more quality sleep.  In this blog post we share with you tips & tricks.. some you know and some you may have never thought of before to get your sleep on.  Remember sleep is essential in restoring health & vitality to your mind & body.  Studies show that people who sleep 7-9 hours each night live longer, healthier lives than those who sleep fewer hours.  As you may well know lack of sleep may make you grouchy, hungrier, lose concentration & ability to focus, & initiate the stress response which can raise your cortisol (stress hormone) levels. If you don’t get a handle on stress and if weight loss is your goal, your body will work against you.

sleep problem image with clock  Do you feel like this?  Try tips and tricks below to say goodbye to this type of night.

Example of a hormonally balanced day

Between 6 and 8 a.m.

  • Wake up without a loud alarm clock (try a vibrating wrist watch like the hearing impaired use–works for me)
  • Open blinds/curtains immediately to set your inner clock to “awake”
  • Take green-food drink or eat green veggies with breakfast (unless you are going to work out, in which case, have some amino acids powder mixed with water).
  • Try to get 15 minutes of natural sunshine
  • Eat a breakfast within 30-60 minutes of rising that contains protein, fats and unprocessed carbohydrates (only have carbs if you have earned them by working out). You must break the fast so your adrenal glands don’t send messages to your body to eat your muscles for fuel. It’s easier to build a breakfast than biceps!
  • Enjoy organic coffee with coconut oil (if you can’t give up the caffeine)
  • Take a multi-vitamin, vitamin D3 & DHA fish oil with meal or snack containing fat as they are fat soluble supplements (decreases inflammation, increases fat burning, energy, and metabolism)
  • Listen to motivational material, music; or whatever you enjoy listening to on the way to work to reduce the stress of driving or commuting
  • Breathe deeply

9 a.m.

  • Minimize harsh fluorescent lighting
  • Consider earplugs or headphones if noisy or open office environment
  • Drink water or green tea (contains antioxidants & great for the liver) several times throughout day

Between 11 a.m. and 1 p.m.

  • Eat lunch with protein, healthy fats, and unprocessed carbs such as veggies or sweet potato (if earned the sweet potato post exercise)

3 p.m. to after work

  • Snack with protein, healthy fats and good carbs
  • Work out if you haven’t done so already
  • Post workout shake or snack with protein and good carbs within 45 min.

7 p.m.

  • Healthy dinner, but limit fats post workout

8 p.m.

  • Dim the lights until bedtime
  • If you watch TV or movies, remember that your selections will affect your hormones, so choose accordingly. Try using amber colored glasses to avoid the blue light emitted by electronics. (FYI..if you have a T.V. in your bedroom remember even when your T.V. is turned off, if it’s still plugged in it still omits an electronic frequency.  When I go to a hotel and there is not a cabinet to close the T.V. in I cover it with a towel or unplug for the evening.)
  • If you insist on working on your electronic devices wear the amber colored glasses but install the free software flux that automatically adjusts the color of your computer screen based on sunset.
  • If you enjoy alcohol, have it by 9 p.m. Any later and it could interfere with your sleep.  Post dinner is best, if you have any at all.
  • Remember, only 4 glasses per week for women; 7 for men.
  • Shut off visual electronics by 10 p.m. or you will be to stimulated for sleep.
  • Have a hot shower or bath to improve your sleep (your body starts cooling down 2 hours post so sleepiness & relaxation response may occur)
  • Enjoy some cuddling, kissing, caressing, or sex.
  • Get to work 20 minutes earlier if you want to use this time to visualize success or meditate.

11 p.m.

  • Sleep by 11 in total darkness (unless you get up at 5 and in that case bedtime will be much earlier)
  • Avoid white light in middle of night – red night lights are best as they don’t disturb your sleep pattern

Still having trouble getting the zzzz’s or waking up in the night?  

  • Practice a relaxation technique-like soft belly breathing (usually best performed on your back
  • Keep the temperature in your bedroom at a comfortable level: extremes can disrupt your sleep
  • Minimize distractions, such as noise clocks, bright lights, and uncomfortable clothing or bedding
    How old is your mattress?
  • No daytime naps
  • Use the bed for sex and sleep only
  • Be mindful of what you eat a few hours before or just before bedtime.  Garlic and onions or heavy meat products for some people interfere sleep.
  • Avoid caffeine (tea, cola, chocolate, and coffee) and cigarette smoking 4-6 hours before bedtime.
  • taken near bedtime supplementation of the minerals magnesium and zinc taken together has been proven to improve sleep
  • Here are two links to products from Metagenics, visit here:  Mag Glycinate (highly absorbable magnesium) price varies but around $25+tax (30 day supply) and Zinc (highly absorbable) prices vary but around $14+tax  for 30-60 day supply. Free shipping  on all orders and 20% off first orders, 10% off recurring orders.

    Some of you like herbal formulas for sleep and may need an extra boost after a highly stressful day or event to help get you to sleep without taking something that will leave you groggy or will be addictive.  In that case MyoCalm P.M. is a formula that has magnesium along with a synergistic blend of other bioavailable minerals.  Visit here: MyoCalm P.M. (nighttime muscle relaxation formula) prices vary but around $14+tax for about a month supply.

Liked all this info?  We are full of so much more to help you age healthfully and increase vitality.  Not a client?  Give us a call at 901-466-6242 for a FREE Consult ($87 value) or click here to register for consult online.

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Tonya Tittle, Energy Fitness, 552 South Main, Memphis, TN 38103 —-Downtown Memphis