DON'T SAY GOODBYE TO SLEEPING THROUGH THE NIGHT
Have you said “bye bye” to sleeping through the night? Are you feeling exhausted or “running on stress hormones” all day? Do not fear, we have some great tips (and an amazing recipe) for you!
The science of sleep is fascinating, complicated and growing. Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. Lack of sleep may even negate the health benefits of your exercise program; and don't forget the impact lack of sleep can have on moods, memory and decision-making skills.
KNOWING THIS IT'S EASY TO SEE THE THREE MAIN PURPOSES OF SLEEP:
- To restore our body and mind.Our bodies repair, grow and even “detoxify”our brains while we sleep.
- To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
- To conserve some energy so we're not just actively “out and about”24-hours a day, every day.
DO YOU KNOW HOW MUCH SLEEP ADULTS NEED?
It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.
ACTIONABLE TIPS FOR BETTER SLEEP
- The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you're more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Days. A. Week. Weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
- Balance your blood sugar throughout the day. Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavored snack). Make sure you're getting some protein every time you eat. Click here for more plant-based foods that promote healthy sleep.
- During the day get some sunshine and exercise. These things tell your body it's daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
- Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it's the “added”sugar we're minimizing. Afternoon consumption of both caffeine and added sugar can keep your mind too active when the evening hours arrive. Check out our caffeine-free chai latte recipe for your afternoon “coffee break”.
- Have a relaxing bedtime routine that starts 1 hour before your “lights out”time (that is 8 - 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading a book or having a bath.
Also in Volume 80
Dietary fat: is it good or bad? Both. You see, not all fats are created equal.
RECIPES: VEGAN OTHERS
Finding inspiration when cooking vegan meals isn't as difficult as people might think. Here's an exciting recipe for Avocado Dip.
Chocolate is the only ingredient that is its very own food group. Well not really—but it seems as if it should be.