Trouble Sleeping? Follow My Top Tips…

Sleep is our primary source of rest/recovery and hence any disruption too or lack of will not only impact on the rate at which you burn fat but also your energy levels, your cravings, your mood, recovery times, your overall hormone cascade and your all round health.

Ultimately, if you don’t sleep well/regularly enough, you are under-recovered and under-repaired BOTH physically and psychologically, hence the numerous side affects that we unfortunately often ignore.

Just look at how a five year old behaves without sleep – they simply cannot function.
Adults are no different!

Getting your 8 hours a night is one of the first and most important lifestyle changes we encourage all of our BABES to make – get to bed by 10pm and lights out by 10.30pm at the latest. You should then be ready to rise and shine (or get to camp!) by 6.30am.

But what if you are struggling to sleep, or waking up feeling like you haven’t slept a wink after 8 hours straight?

Then you may need to look at your cortisol levels. This is the hormone that gets you out of bed in the mornings! It should be high in the mornings ready to rise and low in the evenings ready to sleep, but if you find yourself waking and unable to get back to sleep during the night then it could well be that your levels are out of sink, rising when they should be falling and falling when they should be rising!

Top Tips for Sleep

1. Make it REGULAR – The easiest fix of all is to make your sleep regular. Pick a time that suits you and for at least 7 days sleep/wake at those times religiously!
2. Follow the clock – The optimum sleep time is thought to be between 10/10.30pm – 6am. Generally speaking an hour before midnight is worth about 2 after.
3. Minimise Light Exposure – Turn everything off properly, get darker curtains, avoid using your phone in the dark, read before bed under a small lamp and so on.
4. Avoid Stimulants – As you’re aiming to re-align your circadian rhythm, stimulants have got to go. Being completely honest, most heavy coffee drinkers will openly admit they struggle to sleep.
5. If you are really struggling you can try taking a magnesium supplement about an hour before bed, magnesium is a great relaxant.
6. Use your bedroom for two things only – Sleep and sex! Keep computers, TVs, IPads and your phone, etc, out of the bedroom.
7. Get a bedtime ritual – a relaxing bath, herbal tea, good fictional book and lights out! Unless your feeling frisky of course! (sorry mum!)

Give it a go! There are times when 10pm – 6am doesn’t quite workout, but aim for it five days a week and you will feel awesome!

And that is the truth!

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