Not sleeping well ? Here are some suggestions for a better night's sleep

Here's another reason to tone up your tummy, it may help you sleep better!

A recent John Hopkins University School of Medicine study looked at 77 overweight individuals with Type 2 Diabetes or pre-diabetes. The participants followed either a weight-loss diet or a supervised exercise routine for 6 months. At that time, the study showed that not only had they lost an average of 15% belly fat, but ALSO showed improved sleep quality!

According to the National Sleep Foundation: "just 10 minutes of exercise a day could make a difference in the duration and quality of sleep".

It's important to note that although "exercise reduces stress so its good for sleep, it also increases your body's core temperature, making it tough to drift off" says Robert Oexman, director of the Sleep to Live Institute in Joplin, MO.
A study presented to the American College of Sports Medicine found that 7am workouts improved sleep quality more than late-day exercise.  It's suggested that if you can only get a later workout in, try taking a steamy shower afterward which will cool your core down quicker, thus cuing your body that it's time to drift off.


Here are some other ways to improve your sleep:

*I'm sure you've heard this before: TURN OFF ALL GADGETS & ELECTRONICS at least 1 hour before your bedtime!  The glow of the screen is the real culprit. 
In fact, several sleep experts state "staring at the screen before bed could leave you lying awake.  That's because direct exposure to such abnormal light sources inhibits the body's secretion of melatonin."

*Avoid caffeine (including cola, chocolate, coffee, etc).  Caffeine lingers in your system for up to 12 hours!

*Avoid drinking too much liquid prior to bed as it will likely cause you to wake to use the bathroom in the middle of the night. 

*Did you know that aesthetics makes a difference?
Maybe it's time to upgrade your mattress, pillow, sheets &/or sleeping conditions.   And when you wake in the morning, just like your mom may have told you : "make your bed!"  According to the National Sleep Foundation: 44% of people who make their beds daily report snoozing more soundly than those who don't.  Further research shows that a messy room can make you feel more stressed and restless. 
So get straightening & catch some more zzz's!

*Studies suggest turning your thermostat to approx. 65F
(plus or minus 5 degrees).  According to Pete Bils, vice chair of the Better Sleep council "that's the range in which your body can stay comfortable without having to do anything, like shiver to heat itself up or perspire to cool down."  Makes sense right?!

*It's been said that the scent of lavender helps aid sleep.


So now you have some tips for a better night's sleep.  Try them and see if they help you any and here's wishing you a GOOD night's rest!