I don't know about you, but this time of year I never seem to be able to get enough sleep. With family, kids, and running our own business, there are never enough hours in the day and often sleep suffers. We'll look back with longing on these crazy years but in the meantime - I'm so tired!
So, this tweak is about one very important 5 letter word; SLEEP.
This weeks tweak: improve your sleep by picking a bedtime that will allow you wake feeling refreshed. You choose that time because everyone is different. Some need more sleep than others. Some need to wake up earlier or later than others.
Sound easy? If so, sleep on. If you can't sleep on command and need a few tips for better sleep - read on...
Tips to sleep better:
Pick a bedtime schedule and stick to it. Plan what time you'll go to bed and what time you'll get up. That old saying - early to bed, early to rise was bang on. We've been trying to make it to bed by 10.30 at the latest.
From 3pm: no caffeine (tea, coffee, coke/diet coke – watch out for some herbal teas that have caffeine – eg green tea)
In the hour before bed:
• Avoid all screens
• Turn the lights down low
• Don’t eat anything that is difficult to digest
Do one or more of the following:
• Drink chamomile tea
• Take a bath
• Read a book
• Focus on you breathing/meditate
Going to bed:
• Leave your phone/tablet downstairs
• No TV in the bedroom
• Don't be too hungry, full, cold, hot
• Make sure you have a quiet, dark, peaceful environment to sleep in
Why is sleep so important?
There's so much research into the beneficial effects of proper sleep that I could write reams. However, what you really need to know is that when you sleep your body is putting its house in order. Recharging, detoxing, de-stressing and rejuvenating. Who doesn't need a bit of that, right?
Sleep and ability to cope :
Sleep well and all of life’s other problems, stresses and strains are so much easier to cope with. Trust me, we have 2 babies under 3 and when we’re sleep deprived (most of the time), things are so much more difficult!
Sleep and food:
Lack of sleep not only effect your mind but can impact your food choices. When you're tired, you crave high calorie foods, sugar and white carbs to give you a short sharp burst of energy. But that's followed by an even bigger low for a perpetual circle of sugar cravings.
How screens effect sleep:
Blue light from screens stimulates the brain and makes it more difficult to slip into a good sleep. So, turn off your TV. Leave your phone downstairs! Turn the lights down low. Read a book. Take a bath – an Epsom salts bath is particularly good for relaxation. Do any of these things. The point is to really unwind in that hour before bed.
Go forth and sleep well
Do this for a week and just notice how your feel by the end of it. We’re not asking you to do this religiously for the rest of your lives. Just try it this week and observe the difference it makes. How do you feel? Does it change your thinking or your outlook? Does it make a difference to how and what you eat?
If you miss a day don’t worry. We’re not into self-flagellation. Try again tomorrow!
This weeks recipe box winner is - Mark Kavanagh from Dublin - Mark reach out to us so we can arrange getting you your recipe box.
To launch a new year of new tweaks we are giving away a recipe box every week for 4 weeks!! To be in with a chance, just enter your details below.
Every Monday we'll pick a winner out of everyone who signs up for our New Years Revolution. To enter, all you have to do is enter your details below. Open to new and existing customers.
IMPORTANT NOTE: to win, you must live within our delivery areas. First draw will take place on 16th January.
Enter the competition & send me my weekly tweaks