Jenny Craig
10 Sleep Hygiene Tips to Get a Better Night's Sleep
Trying to lose weight or adopt a healthier relationship with food? The way you start your day has a tremendous influence on your outlook and the choices you will make throughout the day. A good night’s sleep can help you with your energy level and appetite regulation.
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1. Cut Out Caffeine Before Bed. You might love getting your caffeine fix in the morning or during the afternoon slump, but avoiding it later in the day may help you rest more soundly. Because caffeine is a stimulant, it may prevent you from falling asleep at night. The Division of Sleep Medicine at Harvard Medical School recommends avoiding coffee and caffeinated tea for four to six hours before your bedtime. 2. Create a Sleep Sanctuary. If you’re looking to get more z’s, make sure that your bedroom is quiet, dark and cool for an ideal sleep environment. To create this setting, consider investing in light-blocking curtains or an eye mask for darkness and earplugs or a sound machine to help noises fade. The National Sleep Foundation also recommends keeping your bedroom at 60 to 67 degrees for optimal rest. Try playing around with your thermostat—and find the temperature that works best for you. 3. Rely on a Routine. Developing a relaxing ritual before bed could help you transition to sleep a little easier. For an hour or so before hitting the hay, try to do something relaxing, such as taking a warm bath, reading a book, or practicing meditation. If you tend to worry when your head hits the pillow, try writing down your thoughts before slipping under the covers to help alleviate your wandering mind. 4. Set a Sleep Schedule. When you go to bed and wake up at the same time each day, your body’s internal clock becomes accustomed to your routine—which may help you fall asleep a little easier. Your body can get confused when you sleep in on weekends and wake up early on weekdays. Try to set a sleep schedule that’s the around the same time each day—and stick to it as closely as possible. 5. Don’t Get Frustrated. We’ve all been there: you’re in bed, but can’t seem to fall asleep. If you’ve been counting sheep without success for at least 20 minutes, it may be time to get up. The National Sleep Foundation recommends going to a different room to do something relaxing, like read or listen to music, until you start to feel sleepy. 6. Avoid Watching the Clock. When you’re struggling to fall asleep, or you wake up in the middle of the night, it can be tempting to look at the clock to see how much longer you have to sleep. But checking your clock or phone may make you feel stressed, so try to resist the temptation by turning the clock away from you or by taking off your watch before climbing into bed. 7. Eat with Your Circadian Rhythm. If you find yourself eating dinner or heavy snacks late at night — it could be affecting your sleep. Some people experience indigestion when consuming food too close to bedtime. One thing that may help is to eat in line with your body’s natural internal clock, also known as your circadian rhythm, by consuming more of your calories during daylight hours, and less as the day comes to an end and your body naturally begins to wind down, before preparing for sleep. 8. Avoid Nighttime Workouts. You might think that working out at night could help tire you out before bed, but it actually may be doing the opposite. While regular exercise may improve your overall slumber, you may find yourself feeling more energetic in the evening after a vigorous workout. Since everyone is different, try experimenting with workouts at different times in the day to see what works best for you. 9. Balance Hydration. You don’t want to wake up thirsty in the middle of the night, but you probably don’t want to wake up for a bathroom trip either. While staying hydrated is important, if you find yourself waking up most nights to use the bathroom, try reducing your liquid intake 1-2 hours before turning out the lights. 10. Nap Early and Keep It Short. Although sometimes there’s nothing better than an afternoon nap, it may interfere with nighttime sleep. Taking a nap late in the day may decrease your ability to sleep at night, so, the National Sleep Foundation recommends keeping your naps short (around 20-30 minutes) and earlier on in the day.
you probably already know that eating right and staying active are important parts of your weight-loss journey but did you know that sleep is also a vital component hi I'm Heather Lake health and lifestyle contributor for Jenny Craig if you're like most Americans getting the recommended seven to nine hours of sleep a night might not be on the top of your to-do list but you may want to consider prioritizing your rest lack of sleep can affect parts of the brain that regulate appetite and energy levels which may lead to poor food choices or overeating and could impact your weight loss efforts if you're struggling to get enough rest at night we have 10 sleep hygiene tips to help you feel more energized and on track with your healthy lifestyle so find your favorite spot to get cozy grab a warm blanket and enjoy what is sleep hygiene are you wondering what sleep hygiene even means well it refers to the habits you need to have a good night's sleep tips for sleep hygiene may help you get the downtime your body and mind have been craving let's explore 10 ways you can make and nodding off at night a little easier one cut out caffeine before bed you might love getting your caffeine fix in the morning or during the afternoon slump but avoid it later in the day it may help you rest more soundly because caffeine is a stimulant it may prevent you from falling asleep at night the division of sleep medicine at Harvard Medical School recommends avoiding coffee and caffeinated tea for four to six hours before your bedtime create a sleep sanctuary doesn't that sound nice if you're looking to get more of these make sure that your bedroom is quiet dark and cool for an ideal sleep environment to create this setting consider investing in light blocking curtains or an eye mask for darkness and earplugs or a sound machine to help noises fade the National Sleep Foundation also recommends keeping your bedroom at 60 to 67 degrees for optimal rest try playing around with your thermostat and find the temperature that works best for you and number 3 relying on a routine did I love being a relaxing ritual before bed it could help you transition to sleep a little easier for an hour so before hitting the hay try to do something relaxing such as taking a warm bath reading a book or practicing meditation if you tend to worry when your head is the pillow try writing down your thoughts before slipping under the covers it'll help you alleviate your wandering mind and number four set a sleep schedule when you go to bed and wake up at the same time each day your body's internal clock becomes accustomed to your routine which may help you fall asleep a little easier your body can get confused when you sleep in on weekends and wake up early during the weekdays try to set a sleep schedule that's around the same time each day and stick to it as closely as possible number five don't get frustrated we've all been there you're in bed but you can't seem to fall asleep if you've been counting sheep without success for at least 20 minutes it may be time to get up the National Sleep Foundation recommends going to a different room to do something relaxing like read or listen to music until you start to feel sleepy number 6 avoid watching the clock when you're struggling to fall asleep or you wake up in the middle of the night it can be tempting to look at the clock to see how much longer you have to sleep but checking your clock or phone may make you feel stressed so try to resist that temptation by turning the clock away from you or taking off your watch before climbing into bed number 7 eat with your circadian rhythm if you find yourself eating dinner or heavy snacks late at night it could be affecting your sleep some people experience indigestion when consuming food too close to bedtime one thing that may help is to eat in line with your body's natural internal clocks also known as your circadian rhythm by consuming more of your calories during daylight hours and less as the day comes to an end and your body naturally begins to wind down before preparing for sleep number eight avoid nighttime workouts you might think that working out at night could help tire you out before bed but it actually may be doing the opposite while regular exercise may improve your overall slumber you may find yourself feeling more energetic in the evening after a vigorous workout since everyone is different though try experimenting with workouts at different times in the day to see what works best for you number 9 balanced hydration you don't want to wake up thirsty in the middle of the night but you probably don't want to wake up for a bathroom trip either while staying hydrated is important if you find yourself waking up most nights to use the bathroom try reducing your liquid intake one to two hours before turning off the lights and finally number 10 nap early and keep it short although sometimes there's nothing better than an afternoon catnap it may interfere with nighttime sleep taking a nap late in the day may decrease your ability to sleep at night so the National Sleep Foundation recommends keeping your naps short about 20 to 30 minutes and earlier on in the day feeling sleepy yet try following these sleep hygiene tips to help you get a good night's rest they may even help you with your weight loss goals as well
#Sleep #Hygiene #Tips #Nights #Sleep
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Excellent 😴 tips! Thanks for posting them! 🙌😊
Hit some push ups, do a bedtime routine, exfoliate skin and then wash and sleep
I got severe insomnia for two years and considered I was hopeless, nevertheless with this sleep plan , Sυnodoz Plan , Go ogle it ,, I`m slumbering normally once again and also LIKE going to sleep. This is exactly an item that you should not skip. At the beginning, I found this program to be unrealistic nevertheless I tested it anyway. There’s no harm trying it anyway..
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I Need Rest.
I'm well Tired.