Get High Quality Zzzzz's

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There is no substitute for a good night’s sleep.

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Good sleep gives you energy, helps you recover from exercise, builds muscle, and helps you stay focused throughout the day. Some studies even show that sleeping well can act as an appetite suppressant. For most of us, there really is no way to sleep in as late as we’d like every day, but there are ways to ensure your night’s sleep is as restful as it can possibly be.

Avoid watching TV before bed. – When you stare at a bright screen like a computer monitor or television, your subconscious mind thinks that it’s still daytime, and therefore takes longer to settle down. Try to do something that doesn’t involve looking directly at something bright thirty minutes before you plan to hit the hay, like read.

Stick to a schedule. – I know this isn’t always possible, but if you can, wake up and go to sleep at approximately the same time every day. A regular rhythm will get your body to know the difference between “awake time” and “sleeping time.”

Make your bedroom totally comfortable. – Make sure the shades are drawn, the room is at just the right temperature, and your covers are nice and soothing. Anything that you find uncomfortable about your room will detract from your sleep quality.

Don’t exercise right before bed. – If possible, don’t exercise within three hours before going to bed. Exercise is stimulating, and will keep your brain racing. But if nighttime is the only time you have to workout, by all means, exercise at night. Working out after dark is always better than no exercise at all.

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I have to admit that I don’t always “stick to a schedule.” On that rare morning where I have nothing to do, I like to stay in bed and sleep in as much as possible. And I have no problem staying up late if I get the opportunity. But sleeping is just like dieting: the occasional indulgence won’t really do any damage. It’s once your find yourself perpetually bleary-eyed and addicted to coffee just to get through the day that you have a problem.

Get Your Zzzzzzzzzz…

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Get MORE sleep. Lack of sleep causes an increase in cortisol, and high levels of this stress hormone can lead to overeating and feelings of hunger.

Missing out on sleep can also cause your body to store more fat.

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If you have trouble getting a good night’s sleep, try these tips:
- Avoid caffeine close to bedtime (Duh!)
- Avoid nicotine all the time, but especially close to bedtime because it acts as a stimulant.
- Go to bed and wake up at the same time every day – even weekends.
- Do not watch TV in your bedroom.
- Try to get the kids to stay in their own rooms.
- Exercise at least 3 hours before bedtime, if possible.

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Today’s post is so short because the More or Less Philosophy tip of the day is just so darn simple. You only have to tell me one time…I’m on my way to the bed now.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.