10 ways to get to sleep



We have been focusing on NOURISHING ourselves, this November (#nourishnovember)-- and getting enough sleep is a BIGGIE!! POP QUIZ: How much sleep did you get last night?! Did you know not sleeping enough not only makes us FEEL tired and lethargic, but it can actually make our physiology sluggish? Poor sleep or not enough sleep can contribute to Leptin resistance- leptin is our hormone that contributes to day-to-day hunger. When we are resistant to it, much like insulin resistance, our body is no longer sensitive to it's signals-- and this can cause cravings, constant hunger-- and thus, inadvertent overeating. Getting enough sleep is a habit just like brushing your teeth, getting your workout in or drinking your super shake daily. It might take some time to get used to going to bed earlier or letting yourself sleep in a half an hour later-- but I promise, your energy, health and waistline will thank you! 10 ways to fix your sleep habits! 1) Try going to bed just 15 minutes earlier tonight. Set an alarm to remind you to get to bed! Try another 15 tomorrow, and another 15... until you're at at least 7-9 hours a night! 2) Make your bed! Isn't getting into a warm, cozy, made up bed more appealing?! 3) Be active during the day! The more active we are during the day, the more our body is apt to naturally slow down at night. 4) Shut off electronics at least 60 minutes before bed OR 5) Try wearing amber glasses in the last 2-3 hours before bed. You might look silly, but blocking ambient light from electronics has been shown to increase melatonin levels, helping balance our circadian rhythm. 6) Try lavender essential oil on your feet, the back of your neck or on your pillows to calm and relax. 7) Drink a cup of magnesium water to naturally relax before bed (I love Natural Calm- it tastes great and it helps you sleep!). 8) A hot mug of chamomile tea also works wonders! 9) Try an epsom salt bath- epsom salts are actually magnesium, a natural muscle relaxant, so it's good for more than just achy muscles- it helps our whole body relax and get ready for sleep. 10) Nothing working? Valerian root can be a helpful supplement to help the body settle down for sleep (it's also helpful for calming anxiety) by increasing GABA production- a calming neurotransmitter. Avoid if you are pregnant or breastfeeding.

#sleep #healthyhabits #healthyliving #healthymamalife

Kristin Dovbniak

Welcome!

I'm Kris! Founder of Healthy Balanced Mama, I'm a holistic health coach, certified intuitive eating counselor, trained chef, and mama of two, and I'm here to guide busy moms like you in stressing less and finding freedom with food through balanced eating and simplified routines around meal planning, meal prep, grocery shopping and cooking with confidence.

LEARN MORE ABOUT ME

learn to plan + prep

for your personality

Healthy Mama Meal Prep Cookbook + Course

Grab Your Free Guide

stress less about eating + live more

ditch diets, overcome emotional eating + embrace food freedom

4.png

tune in weekly

PC_S3_IG_115 (2).png

Heading 1

Heading 1

  • Facebook
  • Instagram
  • Pinterest
  • YouTube

Browse

Information

© 2020 Kristin Rugg Dovbniak for Healthy Balanced Mama