Sleep – The Slimmer Shape

Category Archives for Sleep

Get Well and Stay Well with a Healthy Diet and a Healthier Attitude

In order for the body to properly maintain itself and stay optimized for day to day living, it’s important to have both a healthy body and mind. You can achieve glorious health by engaging in a diet that’s nutritionally sound along with a positive mental attitude!

If you feel that you are lacking in one area or the other, you may want to change your diet, your exercise routine, or your overall mental attitude. Generally such lifestyle changes don’t happen overnight so be patient when looking for results. If you’re trying to lose weight, remember that sometimes the body gets healthy on the inside first before you see results on the outside.

How To Get Started

First, start with a detailed evaluation of your current health – both physically and psychologically. You should know what, if any, medical conditions you have, as well as any mental conditions that are present.

Do you have:

  • A weight issue
  • High blood pressure
  • Elevated cholesterol
  • High blood sugar
  • Medium to high risk for enduring a heart attack or stroke
  • Sleep complications
  • Depression
  • Deteriorating health as you get older

Your health care provider can answer these questions for you as well as make suggestions for changing to a healthier lifestyle.

Making Lifestyle Changes

Once you’ve evaluated your current health situation, you should consider how you’ll make necessary lifestyle changes. Setting small goals for yourself sets you up for success as you achieve each small step.

For example, if you have an issue with being overweight, what are some changes that may help you drop a few pounds?

  • Common behaviors that tend to pack on the pounds include drinking sodas, indulging in a lot of sweets, eating a lot of processed foods, and even eating late in the day. Avoid bringing high fat, high calorie foods into the house so you won’t be tempted to eat them.
  • Join a gym or take a walk around the block at lunchtime. Ask a friend to join you and make a habit of it. Simple exercise relieves stress and improves your heart.

If you have trouble sleeping, take a quick look at the area you sleep in. Is there something that could be distracting you? Watching television before bed – or while in bed – can over stimulate your brain, causing you to have sleep issues. Limit your TV viewing before bed and keep it turned off in the bedroom.

  • Stress can affect your sleep. Develop a bedtime routine to enable your mind and body to relax before going to bed.

Change anything that could have undesired results, even if it’s only one or two things at a time.

Change IS Possible

If you want to get well and stay well with a healthy diet and attitude, consider your overall feelings about life. Do you tend to stick with the notion that the glass is half full, or do you think the glass is half empty? Do you play the victim when it comes to obstacles in your life, or do you see challenges as opportunities you can use to improve yourself?

  • Each day, think about all the things that went right. Even if it seemed like a black cloud was following you, certainly something good happened. Think about the good things in your life and meditate about the many good things coming your way tomorrow.

The most important thing to know and understand if you want to be healthier is that you are directly responsible for at least 95% of all that occurs in your life. As for the other 5%, there are ways to deal with those things in a positive and productive manner as well.

If you want to get well and stay well with a healthy diet and a healthier attitude, it’s completely possible! All it takes is some self evaluation, goal setting, and the motivation to make a change. Take it one step at a time and you will succeed!

Developing Good Sleep Habits Brings Good Health

January 17, 2018

When you wake up, do you immediately look forward to going back to bed? When the alarm goes off does it seem as though you just closed your eyes? It’s time to get a good night sleep! After all, it’s amazing what a restful night’s sleep can do for your body.

Battling chronic exhaustion will either force you to find ways to get more rest or it’ll bring on ill health. Naturally, you’ll want to develop an effective sleep routine before your body forces you to rest!

Try some of these sleep tips so you can get a better night’s sleep and wake up feeling energized:

1. Make your bedroom your sanctuary. Keep your bedroom neat and quiet so you feel calm upon entering. Your bedroom needs to be a getaway from the stress of the day. When a TV is on, even if you aren’t watching it, the light output feels almost as great as the sun. This confuses your body and makes it hard to “shut down” even after you’ve turned off the screen.

  • If you have a TV or a home office in your bedroom, it will interfere with your ability to go to sleep. Move the television out of the bedroom or at the very least, try placing a sheet over it so you’re not tempted to watch it before bed.

2. Keep your room dark. Your body is designed to sleep when it’s dark. If you’re not used to this, try it for a while anyway. Children are used to sleeping with a light on but you’ll soon realize that it’s a huge distraction in getting to sleep. Pull the curtains closed, turn off all the lights, shut your door, then sleep like you’re hibernating!

  • Many stores sell “blackout” curtains that block out the sunlight so the room remains dark. Consider using these curtains to fully darken the room.

3. Exercise during the day. Exercising during the day releases stress hormones to help you feel more relaxed. Most forms of exercise will pep you up and give you more energy immediately afterwards so make sure you exercise well ahead of bedtime.

  • The energy you receive from daytime exercise will give you more restful nights because your body will be less stressed and more relaxed. You’ll be giving your body a total makeover!
  • Even though yoga is considered relaxing, it may keep you awake if done in the evening hours. Plan your exercise routine either in the morning or late afternoon.

4. Make yourself a bedtime routine. This doesn’t only work with kids. If you get in the habit of going to bed at a certain time, your body will expect to be sleeping. Some recommend milk right before bed, as it contains the sleep inducing chemical tryptophan.

  • Create a bedtime routine that involves things that make you tired, such as soft music, a warm shower, light reading material, or journaling.
  • Television stimulates the mind too much, which can cause difficulty sleeping. Try recording your favorite nighttime TV shows to watch the next day, rather than staying up late.

5. Leave daytime stress outside. In order to rest, you’ll want to put aside things that keep your mind whirling. By keeping a calendar of things to do the next day, you can put your mind to rest.

  • Make sure you’ve dealt with all the questions that keep you awake; what bills need to be paid, what time the doctor appointment is, and so on, before you lay down. This frees you up for sleep.

Once you’ve learned to rest well at night, you’ll experience a huge improvement in your quality of life. No more yawning through the mornings and the groggy, grumpy you will be replaced with an energetic person ready to take on life.

So what are you waiting for? Start a relaxing bedtime routine tonight and wake up feeling refreshed tomorrow!