Lifestyle Solutions for a Happy Healthy You!

Archive for August 24, 2017

Bedtime Rituals For Better Sleep

What we do before we go to sleep can have a profound effect on our success (unfortunately, about 60 million Americans suffer from insomnia) – here are some bedtime rituals for better sleep.

#1 Turn Down The Lights

Forget a sleeping pill, nature’s sleeping pill is the darkness. Darkness – which is simply the absence of light – gives your body the cue to release the hormone melatonin, which gives you the blissful feeling of tiredness and causes you to unwind. Turning down the lights approximately 90 minutes before you go to sleep can help you doze off a treat, according to San Francisco-based psychologist Steve Orma, PsyD.

#2 Cool It Down

By cooling down your room to around 60°F to 70°F (15°C-20°C), you’re in the perfect conditions to nod off and get some great sleep, according to the National Sleep Foundation. This is because the cooler your body is, the sleepier you become. If you find yourself feeling too hot, or you’re covered in too many layers of blanket, then crack a window open or use a fan to cool it down, else you’ll just be too restless and won’t get yourself a good night sleep.

#3 Put On Your Swannies

By putting on your Swannies blue light blocking glasses on 90 minutes before you usually fall asleep, you will block out all of the artificial light from your phone, laptop or TV that you use. This means that you can use these necessitate 21st-century luxuries without any side-effects on your sleep.

This is really important. The truth about blue light is that it’s only existed since the 19th century, and so our bodies are really not adapted to having this glaring light on us before we go to sleep, which thus has a big impact on our body’s release of melatonin, the sleep hormone. This leads us to feel less than fresh the next day, and unable to perform at optimal level. Swannies blue light glasses are really the answer here, plus, they look cool.

#4 Take a Hot Bath

It removes the day’s residue, relaxes the muscles, soothes, and induces sleep. (Try soaking in a magnesium-rich Epsom salt bath.) Soaking in a warm, hot bath at the end of the day will relax the muscles, bring you a calming presence of the mind and will induce you into a sleepy state. A great thing to try could be magnesium-rich Epsom bath salt, as magnesium helps us feel more sleepy.

#5 Practice a Relaxing Activity

Yoga, reading or meditation are great ways for you to relax your body and mind and relieve yourself of any cortisol that you may have accumulated over the course of the day. It’s also a great opportunity for you to reflect on life – some of my best ideas and realizations have come from pre-bed time reflection time. Whatever it is for you, you want to get into that sleepy, yielding state so that you can get some great shut-eye and wake up in the morning, ready to crush your goals.

#6 Only Use Bed For Sleep and Sex

Our brain is very clever, and we create very powerful neural-associations with our environment, which, for example, is why we link our dream holiday destination with happiness. Therefore, if we use our bed for just sleep and sex, then we will condition ourselves to fall asleep in this environment easier.

#7 Limit Your Use of Electrical Devices

Unless you have a pair of Swannies blue-light blocking glasses (see above), then your Netflix binge or your thumb workout (*cough*, Instagram, *cough*) is really affecting your sleep because it is restricting your body’s release of melatonin. It’s essentially telling your body, which is an evolutionary machine, that it’s still light outside.

Grab your pair of Swannies ~ Blue Light Blocking Glasses Today for a Better Sleep Tonight!  

Choose from Aviators, Wayfarers, Cat Eyes, Reading Glasses, and Kids Neon line…

          
By Joshua Roobottom
Leesa A. Wheeler, CNHP, CHS, CMSAT, CIC
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May Your Life be Happy, Healthy and Absolutely Extraordinary!

Live Life Beautifully and to your greatest health and career success!

Leesa - Photo for linked in and website 2016

Leesa A. Wheeler, CNHP, CHS, CMSAT, CIC 

Career Coach & Healthy Lifestyle Coach, Organic Health & Beauty Consultant

Author of two books…
     Live Well… Lifestyle Solutions for a Happy Healthy You! 

     Melodies from Within 

    Available on AmazonBarnes&NobleGooglePlayiTunes

ring ~ 770-393-4127 / 770-713-3570 cell

write ~ info@healthyhighway.org

coach, consult ~ Don’t live in Atlanta?  No problem.  We coach worldwide! 

career or corporate coaching  ~ www.leesawheeler.com

http://www.kolbe.com/?kapcode=7722http://mygreateststrengths.com/?advocate=35 

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Morning Habits For Better Sleep

It is commonly known that the start of our day can lead to can dictate the success of it – morning habits for better productivity, morning habits for better mindset, morning habits for better sleep…

Here are the best early habits to help you sleep better, and also to improve the quality of your life.

Have a Consistent Wake-Up Time

Make sure that you wake up at the same time every day, or at least most days. This is because your circadian rhythm, essentially your body clock, is set to specific times which dictates your body’s release of vital hormones such as melatonin and testosterone. If you have the same wake-up time every day, then this will help you feel fresher when you awaken and in turn, will lead to you feeling relaxed when nodding off to sleep.

Exercise

When it comes to exercising and sleep, a great routine for you could be working up a sweat in the morning for an hour a day. This is because it helps your body burn your excess energy, so when it comes to the evening you can fall fast asleep. Exercising is also important for regulating your hormones, which is important for your brain’s performance and melatonin release. It’s also a great way to increase your performance and productivity throughout the day.

Exposure to sunlight

As soon as you wake up, you want to expose your body to natural sunlight. This will enable your body to wake up and get moving for the day. Again, it leads back to your circadian rhythm, and by getting out and exposing your skin to daylight, you’re programming your body to wake up at this time. This will conversely lead to feeling sleepier at night.

Access to green space

You want to get yourself access to green space in the morning and awaken with fresh air. It’s important to be in nature as much as possible because, as humans, we are not built to be sitting down in a chair all day. Get yourself in that natural and healthy rhythm, and it will drop your cortisol levels dramatically, leading to better focus and being able to sleep easier.  Another benefit it brings is that it grounds your energy and gives you clarity of mind – a great way to be strategic about your day.

Grab Yourself a Healthy Breakfast 

A great morning habit for better sleep is to eat a healthy breakfast, giving you the required brainpower for the rest of the day. Ways you can fuel your brain to release all the required neurotransmitters to smash your day could be drinking a smoothie with greens in it. My personal favorite is carrot, apple, spinach and turmeric – chug it down, jack your neurotransmitters up and feel amazing. You could also have some porridge and mix it with some berries and cashew nuts. These are all delicious foods that will help your body and brain work optimally.

The correlation with sleep is that you want your brain to release the right hormones throughout the day, and thus you want to give your brain the best resources to do so. This will help your brain release all your neurotransmitters in healthy doses – especially melatonin, which helps you feel sleepy before you go to bed.

In Conclusion…

Your morning routine can be your centering moment of peace, in a world which challenges and tests us every day. Sleeping and your morning habits are your daily opportunity to be clear on what you’re doing, in which you build your energy and peace of mind to then be expansive throughout your day.

How great would your life be if you felt consistently happier and in a better mood? Build your morning routines and sleeping habits to ensure that you have your body on your side to achieve your goals.

Grab your pair of Swannie Blue Light Blocking Glasses Today for a Better Sleep Tonight!  

Choose from Aviators, Wayfarers, Cat Eyes, Reading Glasses, and Kids Neon line…

          
By Joshua Roobottom
Leesa A. Wheeler, CNHP, CHS, CMSAT, CIC
Have you shared this story yet?  Go ahead, give it a little love… Our Share Buttons are listed below… Merci!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

May Your Life be Happy, Healthy and Absolutely Extraordinary!

Live Life Beautifully and to your greatest health and career success!

Leesa - Photo for linked in and website 2016

Leesa A. Wheeler, CNHP, CHS, CMSAT, CIC 

Career Coach & Healthy Lifestyle Coach, Organic Health & Beauty Consultant

Author of two books…
     Live Well… Lifestyle Solutions for a Happy Healthy You! 

     Melodies from Within 

    Available on AmazonBarnes&NobleGooglePlayiTunes

ring ~ 770-393-4127 / 770-713-3570 cell

write ~ info@healthyhighway.org

coach, consult ~ Don’t live in Atlanta?  No problem.  We coach worldwide! 

career or corporate coaching  ~ www.leesawheeler.com

http://www.kolbe.com/?kapcode=7722http://mygreateststrengths.com/?advocate=35 

healthy lifestyle  ~ www.HealthyHighway.orghttps://us.NYROrganic.com/shop/leesawheeler

follow ~ www.twitter.com/HealthyHighwaywww.twitter.com/LeesaWheeler

style ambassador ~ India Hicks ~ http://indiahicks.com/rep/LeesaWheeler

learn ~ www.healthyhighway.wordpress.com ~ Healthy News You Can Use!

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrgwww.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skype ~ healthyhighway

zoom ~ https://zoom.us/j/8455935408

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