Most of us are not sleeping enough or getting to bed soon enough.  Studies show that most Americans admit to needing or wanting more sleep.  Eight hours used to be the standard but studies show that it varies between 7-9 hours of solid sleep.  So, do you believe that you get enough?

 

Just as important as the 7-9 hours is the time that it starts.  Going to sleep at midnight and waking at 7:30 is not as good for you as is going to sleep at 10:30 and waking at 5:30.  Why?  We evolved with a diurnal pattern that taught us to go to sleep when it became dark and wake up with the morning sunlight.

 

In this day and age, everyone is too busy which is why we are sleep deprived.  If nothing else convinces you, realize this.  Being sleep deprived can ruin all of your hard work to reach or maintain your fitness goals.  It causes insulin resistance (glucose intolerance) and raises cortisol levels; in other words - you’ll get fat.

 

Take a hot shower before bed.  Instead of lying down and feeling all the tightness in your body start talking to you, let some hot (personal tolerance to water temperature is needed) water hit your neck, shoulders, back and hips to loosen you up first.

 

#2 Manage your stress

 

According to the World Health Organization (WHO), stress is a significant problem of our times and affects both physical as well as the mental health of people. The WHO states, stress, especially that relating to work, is the second most frequent health problem, impacting one third of employed people in the European Union.

 

Two books to give you some deep insight: Andrew Bernstein’s book, The Myth of Stress will put stress in a new light and Why Zebra’s Don’t Get Ulcers to understand all the ways stress affects us.

 

Some methods to manage stress are, diaphragmatic breathing, meditation, mindfulness journaling, counseling, activity and exercise.

Use all of the other techniques mentioned in this article as additional stress reducers.  Make it a high priority to reduce stress and you will see that your body will thank you.

 

#3 Recharge Yourself

 

When was the last time you enjoyed something so intensely that you were energized?  I have included here a list of ideas to help you get started, but make your own list.  We are all so different in what we enjoy.

 

Some ideas from my point of view:  

Laughter; it’s the best medicine after all.  See a funny movie or listen to comedy shows on YouTube or Pandora/Spotify.

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The Beach for either the sun, water or both.  Especially if it’s with friends.  This ties in with nature.

 

Nature, get outside and really deep outside.  Go out into nature and away from houses and cities.  A Japanese study on highly stressed business men found that 1 exposure to the forest each week reduced cortisol levels and kept them reduced for over 1 week.

 

This time outside might be for quiet retrospective thoughts or it might be your low intensity walks and hikes.

 

Hobbies; what are the things that you always say you want to get back to doing for yourself?  These are interests that we can use to either escape our hectic lives or at least spend some time on to slow down and allow us to think with calmer perspective.

 

#4 Take Epsom Salt Baths