January 04, 2024
October 11, 2023
Here's a healthy chicken dinner recipe that is simple and delicious! This recipe is a chicken pot that pairs well with a side of rice or potatoes.
I hope you enjoy this healthy dinner recipe. It's easy to make and full of flavor!
(please note the picture may not represent the final meal)
September 27, 2023
There's no doubt that athletes require more sleep than the average person. But how much is enough? And what exactly should you do to get it? We'll break down everything you need to know about sleeping like an athlete, from when they need more shut eye to what happens when you don't get enough sleep.
How to sleep like an athlete
The importance of sleep to athletes is an undeniable fact. Many professional athletes have made it a point to get more sleep than their peers, and they're not just doing so because they're tired. Sleep helps your body recover from exercise, but it also has other benefits that are relevant to any athlete who wants to perform at his or her best.
The National Sleep Foundation recommends that adults get between seven and nine hours of sleep per night, but many people don't meet this goal--and even fewer athletes do. According to the National Center for Sports Medicine (NCSM), elite athletes need about 10 hours of restful slumber on average! In order for your body's muscles and bones to recover from strenuous exercise like running or weightlifting sessions, you need adequate amounts of quality shut eye every day; otherwise, your performance may suffer as a result of inadequate rest and recovery time. The good news? There are several ways you can increase how much restful sleep you get each night so that when game day comes around again tomorrow morning (or afternoon), you'll be ready for action once more.
Sleep is rejuvenating, but pro athletes need more than most.
Pro athletes need more sleep than the average person. Sleep is rejuvenating and helps you recover from workouts, but it's especially important for athletes because they train so hard and often. Their bodies are constantly working to keep up with their rigorous training schedules, so getting enough rest is essential for keeping them healthy--and performing at their best on game day.
An athlete's body needs time to recover from physical activity and prepare itself for the next workout or game. If you don't get enough sleep, your muscles won't be as strong or flexible when you need them most; this can lead to injuries that will sideline your career (and potentially cost thousands of dollars in medical bills). Your brain also needs time off from thinking about sports by sleeping so that it can process information from previous games or practices without distraction!
Athletes often get into a cycle of training too hard.
Athletes often get into a cycle of training too hard and sleeping too little, which can be dangerous. Sleep deprivation can lead to problems with cognition, memory and mood. It also leads to weight gain, heart disease and diabetes--all of which are bad for athletes who want to stay healthy.
Sleep deprivation also increases the risk of injury because it decreases your ability to respond quickly when something unexpected happens on the field or court.
If you're feeling tired even though you've been getting enough sleep, try a new routine!
If you're having trouble sleeping, try changing your routine. If you usually exercise in the morning, try doing it at night. Or vice versa! If you take a walk around the block before bedtime, maybe try going for a jog on your lunch break instead.
If nothing seems to help and you're still feeling tired even though you've been getting enough sleep (seven to nine hours per night), talk with your doctor about possible health issues that could be keeping you from getting good rest--such as anemia or depression--or taking medication that might be interfering with restful slumber.
Also consider these tips:
In the end, getting enough sleep is crucial for athletes and non-athletes alike. It's important that you find a routine that works for your lifestyle, but if you're feeling tired even though you've been getting enough sleep, try a new strategy!
If you're an athlete or have an active lifestyle, we have the perfect mattress for you! Choose a mattress that promotes muscle rest and recovery. Designed for the active lifestyle, the Sound Sleep Sport mattress will help your body rest and rejuvenate for your next workout. Find a retailer near you on our “Find a Retailer” page and try a Sport mattress today!
September 13, 2023
Soup is a fantastic way to get in some fresh, healthy ingredients without having to worry about how many calories you're eating. This soup can be made with any vegetable you desire and it's simple to make. All you need are the right ingredients and a little bit of patience while it cooks. This recipe makes three servings so that you don't have leftovers sitting around the house all week long!
To prepare this recipe, freeze the ingredients in a Ziploc bag. Then, put them in your crock pot and cook for 5 hours on low heat. Serve hot!
This soup is nutritious and low in calories.
This soup is nutritious and low in calories. It contains vitamins, minerals, protein and dietary fiber. This chicken soup is also low in fat (only 2 grams per serving), carbohydrates (15 grams) and cholesterol (less than 1 milligram).
Soup is a great way to get some veggies in your diet and the perfect meal for Fall. The combination of veggies makes it flavorful, while the chicken stock adds some protein and other nutrients. Read our weekly blogs for more fun recipes!
September 06, 2023
If you're tired all the time, it's exhausting. You may even feel like there's nothing you can do about it. But that's not true! If you're feeling exhausted, there are plenty of things you can do to help yourself feel more energetic and motivated. In fact, I'm energized just thinking about them! So, if these tips sound like something you'd be interested in trying out for yourself, keep reading:
Take a Nap
Naps can help you feel more alert, improve your memory and focus, and even keep you healthy. If you have trouble sleeping at night or just don't get enough sleep during the day (which is common), a nap may be just what the doctor ordered. A short nap of 20-30 minutes will help improve alertness for several hours afterward.
Naps also have been shown to improve learning and memory in young adults as well as older adults who are experiencing age-related memory loss. In fact, research has shown that taking naps can boost productivity by up to 16%!
Exercise in the Morning
You've probably heard that exercise is good for you. But did you know that it helps with sleep? That's right! Exercise has been shown to improve the quality of your sleep and reduce the time it takes for you to fall asleep. It also helps keep your body in shape, which means less tiredness overall.
As a bonus, exercising releases endorphins--the same chemicals released when we feel happy or euphoric--into our brains, making us feel happier about ourselves too! This can be especially helpful if you're feeling down about something else going on in your life right now (like being tired).
Exercise won't solve everything, but it will help!
Get to Bed Earlier
To get the most out of your sleep, it's important to go to bed earlier. The amount of sleep you need depends on your age:
As you get older, though, your body naturally gets less restful sleep--so if you're not getting enough shut eye now and then don't worry too much about it--you may just need a little extra TLC from time to time. But if you find yourself regularly feeling tired throughout the day despite getting plenty of shuteye at night? That's probably a sign that something needs adjusting for you to start feeling better again!
Eat smaller meals more often.
The first thing to do is to eat smaller meals more often. This will help you stay energized, as well as prevent overeating and weight gain. Eating a healthy diet and avoiding junk food will also help you feel better throughout the day, so make sure to incorporate plenty of fruits, vegetables and whole grains into your daily routine.
Don't skip meals! Skipping breakfast or lunch can lead to cravings later in the day when hunger strikes again--and those cravings may not be for something healthy! Instead of skipping meals entirely (which isn't good for you), try eating something small like an apple or banana before heading out for work so that when it comes time for lunchtime rolls around again at 1 p.m., there won't be any temptation present from skipped breakfasts earlier on in the day.
Drink enough water every day.
Water is a great way to flush toxins from your body, keep you hydrated and feeling full for longer, aid digestion and weight loss efforts, help with muscle recovery after an intense workout or long day at work (or both).
You should aim for eight 8-ounce glasses of water per day--that's about three liters! If that seems like too much liquid to drink in one sitting... well... it probably is. Try splitting up those three liters into smaller amounts throughout the day instead of trying to chug them all at once. For example: Drink two cups right away when you wake up; then have another two cups before lunchtime; then another two after dinner time (and maybe one more before bedtime).
Create a sleep ritual.
Sleep is essential to feeling rested, alert and energized. If you're not getting enough sleep, then it's likely that your energy levels will suffer as a result.
You can do several things to help improve the quality of your sleep--and they don't require any fancy gadgets or devices:
Keep a to-do list, but don't let it stress you out.
A to-do list is an essential tool for staying organized and productive. It can be used to track all the tasks that need doing in one's daily life, from making dinner reservations to paying bills.
However, many people find that keeping a running list of things they need to do stresses them out because they feel their list is never-ending and they never get everything done on it. This feeling of overwhelm leads some people with anxiety disorders or depression (or both) into an even deeper cycle of fatigue and stress than if they hadn't been keeping such a detailed record in the first place!
If you follow these tips, you'll be on your way to feeling less tired.
If you're tired, it's likely because you're not getting enough sleep. Sleep is essential for our bodies to function properly, and when we don't get enough of it, we can feel sluggish and fatigued throughout the day.
If you want to feel less tired, make sure that your bedtime routine includes at least 7-8 hours of sleep each night. If this doesn't help with chronic fatigue symptoms (like feeling exhausted after waking up), then there may be other factors contributing to how tired or energized you feel during the day--such as stress levels or diet choices (more on those later).
Stress also plays a big role in how energized or lethargic people feel; if there are any areas where someone could reduce their stress levels by making changes like exercising regularly or meditating daily -- those would be great ways of helping themselves become less fatigued overall!
August 30, 2023
You might be thinking: What does sleep have to do with my skin? Well, it turns out that how well you sleep can have a significant impact on your skin. In fact, according to a study published in the Journal of Investigative Dermatology, poor sleep has been linked to an increased risk for developing eczema and psoriasis. Your skin is one of the largest organs in your body, so it's no surprise that what goes on beneath its surface affects not only how it looks but also your overall health. Here are some tips on how to get better rest—and improve the appearance of your skin at the same time:
Get enough sleep.
Sleep is one of the most vital parts of life. It's important for your body and mind to function well, so getting enough sleep on a regular basis is essential. The amount of sleep that you need will depend on your age, health, lifestyle, and other factors.
How much sleep do I need?
The general recommendation for adults is 7-9 hours per night; however, this can vary depending on individual circumstances. The following guidelines will help determine whether or not you're getting enough shut eye.
Avoid sleeping on your stomach.
Sleeping on your stomach is a bad idea for more reasons than just the potential for wrinkles and sagging skin. It can also cause acne and stretch marks, according to the National Sleep Foundation.
Don't sleep with makeup on.
It's important to remove makeup before you go to sleep. A gentle cleanser and water will suffice, but if you have sensitive skin, try using a mild cleanser or soap instead of rubbing alcohol (which can dry out your skin). For the best results use a cotton pad or soft cloth instead of harsh products like wipes because they can irritate your skin even more.
Do not use a pillow under your neck while you sleep.
The position of your pillow can also play a role in how you look when you wake up. "Most people tend to place their pillows under their necks while they sleep, which can result in wrinkles and sagging skin," says Dr. Kim. "Instead, place the pillow under your knees or between them as you lie on your side."
If sleeping on your back is more comfortable for you than sleeping on one side or another (or if it's simply easier), place a small pillow beneath each knee when sleeping this way; this will help keep the spine aligned correctly and prevent wrinkles from forming on either side of the face caused by excessive drooping over time.
Do not drink anything caffeinated after 4pm.
The caffeine in coffee, tea and soda can dehydrate you and cause you to wake up in the middle of the night. If you need an energy boost in the late afternoon or evening, try grabbing a cup of decaf tea instead.
Sleep is important for maintaining clear, healthy skin!
Sleep is important for your immune system, metabolism and overall health. When you're well rested, it can help prevent illness and maintain a healthy weight.
It also helps with skin issues such as acne or eczema because it improves the quality of your skin cells. Sleep deprivation makes it harder for your body's natural processes that keep skin healthy and youthful looking (like cell regeneration) to work properly.
In addition to being good for your physical health, getting enough sleep may also improve mental health by reducing stress levels and depression symptoms.
We hope this article has helped you understand the importance of getting enough sleep and how it can impact your skin. While we don't have all the answers, we do know that there are many factors that can affect your skin's health, including diet, stress levels and genetics. By taking care of yourself in these ways (and more!), you'll be well on your way towards having clear, healthy skin!
August 16, 2023
Are you a fan of sleep? We hope so! Like most of us, you probably spend a large portion of your day doing things that will make it easier to fall asleep and wake up feeling refreshed. This includes eating well, exercising regularly, getting enough sunlight (or maybe even supplementing with a little artificial light), and making sure not to consume too many stimulants before bedtime. But what about the vitamins and minerals we need in order to get our best night's rest? These are often overlooked when we think about what foods promote healthy sleep cycles, but they can be just as essential as all those other lifestyle choices if we want quality rest every night.
Vitamin D is essential for good sleep. It helps the body regulate the production of melatonin, a hormone that regulates your circadian rhythm (the natural pattern of sleep and wakefulness).
Vitamin D deficiency can cause insomnia, fatigue and depression. If you're not getting enough vitamin D from food or sun exposure, supplements may help with sleep issues. But be careful: too much vitamin D can be toxic!
Vitamin B is important for the health of your nervous system and can help to reduce stress and anxiety. Vitamin B helps to produce melatonin, a hormone that helps regulate sleep.
Vitamin B is found in foods such as eggs, fish and meat.
Theanine is a natural sleep aid that can help you fall asleep and stay asleep. It's also a natural sedative, meaning it will help you relax and unwind before bedtime. Theanine has been shown to be effective at improving the overall quality of life for people who have trouble sleeping, so if you want a good night's rest but are having trouble getting there on your own, this vitamin may be just what you need!
Calcium and Magnesium
Calcium and magnesium are essential for a good night's sleep. Calcium is a muscle relaxant, while magnesium helps to reduce stress. Both minerals are found in dairy products, green leafy vegetables, nuts and seeds. Magnesium is also found in fish (like tuna), beans and whole grains such as brown rice or quinoa that you can include in your diet if you have trouble sleeping on a regular basis.
Melatonin is a hormone that regulates your sleep cycle. It's produced naturally by the pineal gland in the brain, and it can also be used as a dietary supplement to help you fall asleep faster and stay asleep longer. Melatonin supplements are often recommended for people who have trouble sleeping, but researchers aren't sure if melatonin will work for everyone or if it's safe for long-term use.
Iron is a mineral that helps red blood cells carry oxygen throughout the body. Iron deficiency can cause fatigue and weakness, and people who are anemic need to take iron supplements. The best sources of dietary iron include meat, fish, eggs and leafy green vegetables like spinach or kale.
If you're concerned about your intake of this essential nutrient (or any other vitamins or minerals), talk with your doctor about what's right for you--and how much more food you'll need to eat every day!
A balanced diet is key to good sleep.
A healthy, well-balanced diet will provide the vitamins and minerals your body needs for a restful night's sleep.
Vitamin D is essential for helping us fall asleep, as it regulates melatonin production in our bodies. If you're not getting enough vitamin D from sunlight exposure or a supplement, you could be experiencing trouble falling asleep at night or staying asleep throughout the night due to insomnia--and that can have serious consequences on your health!
Vitamin B6 helps regulate serotonin levels in the brain while magnesium helps regulate GABA activity (GABA is an inhibitory neurotransmitter), both of which are important for regulating REM sleep cycles so that you get enough deep sleep each night without waking up too early or feeling groggy when morning comes around again!
While it may seem daunting to add more vitamins and minerals to your diet, the bottom line is that you need them. A balanced diet is key to good sleep, so make sure you're getting enough of the vitamins and minerals listed above. If you have any questions about which foods are best for your body, talk with a registered dietitian or nutritionist who can help guide you through this process!
August 09, 2023
If you're like me and you have trouble getting enough sleep, you probably don't think much about how it might affect your performance at work. But the truth is that a lack of sleep can have serious consequences on your ability to do your job well—and even keep it. In this post, we'll look at some of the ways lack of sleep affects our performance in different aspects of life—and what employers can do about it.
Sleep deprivation can lead to an increase in stress levels.
Stress is the body's response to a threat, whether it be physical or emotional. When you're stressed, your heart rate increases, and blood pressure rises as your body prepares for fight-or-flight mode. Stress can be caused by factors such as lack of sleep--and when it does happen in this way, it leads to higher blood pressure and other health problems like heart disease and diabetes.
Stressed people are more likely to make poor decisions that negatively impact their work performance than non-stressed people are; they also make mistakes more frequently while at work because their brain isn't operating at full capacity due to all the cortisol circulating around in their bodies after being stressed out all night long!
Lack of sleep increases your risk of accidents.
If you're not getting enough sleep, it's likely that you'll be more likely to have accidents at work. The lack of sleep can lead to a decrease in reaction time and increase in errors. Falling asleep at the wheel is a common cause of workplace accidents, but lack of sleep also increases your risk for other types of accidents as well:
Poor sleep affects your ability to learn and remember new information.
Sleep deprivation can lead to amnesia, which is the inability to recall memories. This can be caused by any number of things that affect your ability to sleep well, such as stress or illness. If you're suffering from sleep deprivation, it's likely that some of your recent experiences will be forgotten when you wake up the next morning (or even just before falling asleep).
You may also forget details about things that happened just after waking up--like what happened on your commute to work!
Our performance at work suffers when we don't get enough sleep.
We hope that you're convinced that sleep is important for work performance. But we also know that it can be hard to get enough rest when your job requires long hours or constant travel. If this is the case, then one of our last tips would be to try getting some exercise before bedtime so that you feel more alert during the day. This might sound counterintuitive--after all, wouldn't exercising tire me out even more? In fact, research has shown how exercise helps people fall asleep faster by improving circulation throughout their bodies (which helps send oxygenated blood into brain cells).
August 02, 2023
Summer is here and almost coming to an end! And, with it comes delicious, fresh produce. Whether you’re looking for a healthy snack or something to add to your next meal, these seven summer foods will be sure to satisfy.
Cucumbers are a low-calorie food that's good for you. They contain vitamins K, B3 and A, as well as antioxidants. Cucumbers can also help regulate blood pressure thanks to their potassium content. They're also a great source of dietary fiber--one medium cucumber contains about 3 grams of fiber!
You probably know that zucchini is a vegetable, but did you know it's also a summer vegetable? In addition to being delicious and versatile in recipes, this green squash offers many health benefits.
Zucchini is high in vitamin C and potassium (as well as other vitamins and minerals), which promotes bone health; it also contains fiber and carbs that help regulate blood sugar levels, so they don't spike after eating the fruit or vegetable. Furthermore, the antioxidants found in zucchini can help prevent premature aging by protecting skin cells from UV damage caused by exposure to sunlight--which means less wrinkles for us all!
Corn is a good source of fiber and folate, which are important for heart health. It also contains potassium, vitamin C and magnesium.
Corn has been shown to reduce blood pressure in people with hypertension (high blood pressure). In one study on rats with high cholesterol levels, those who ate corn oil had lower levels than those who did not consume any corn products at all.
Melons are a great source of vitamin C and the B vitamins thiamine and riboflavin. They're also a good source of potassium, which helps keep your heart healthy.
Melons have less than 100 calories per cup, making them one of the lowest-calorie fruits available at the grocery store. They contain fiber, which helps you feel fuller longer and aids digestion by moving food through your system more quickly (it's also good for lowering cholesterol). Plus, there's no fat in melon--just watermelon!
Plums contain polyphenol antioxidants, which have a positive effect on bone health. These antioxidants also can help reduce the risk of heart disease. Plums have B vitamins and magnesium and are made up of 87% water. Snack on some plums this Summer to help hydrate you for all your outdoor adventures!
Cherries are a great fruit to have during the summer. They're rich in vitamins and minerals, as well as antioxidants that can help prevent cancer. Cherries also contain melatonin, which can help you sleep better at night.
In addition to all these benefits, cherries have been shown to reduce inflammation and pain in people who suffer from arthritis or joint problems.
Strawberries are a good source of vitamin C, fiber, potassium and manganese. They also have folate which helps with heart health. The best way to eat strawberries is fresh or tossed into a delicious smoothie.
So, there you have it! 7 healthy summer foods that are sure to keep your body fueled and ready for whatever this summer has in store.
July 26, 2023
Sleeping with a fan on can be tempting. After all, it's so nice to have airflow while you're sleeping, and fan noise can mask other sounds that may keep you up at night. Plus, it feels good! But are there any disadvantages to sleeping with a fan?
How to minimize the negatives of sleeping with a fan.
Sleeping with a fan has both advantages and disadvantages. If you're considering it, know how to minimize the negatives.
ConclusionIn conclusion, we hope that this article has helped you make an informed decision about whether to sleep with a fan on. If you're still unsure about whether it's right for you, there are plenty of other articles on our website that can help! We hope we've answered some of your questions about whether sleeping with a fan is bad for your health and how much noise they make when turned on at nighttime.
July 19, 2023
Bedtime procrastination is not only a common problem, but it's one that can lead to several problems. The term "revenge bedtime procrastination" refers to a phenomenon that may or may not be intentional. The average person takes about 90 minutes to get to sleep, but there are plenty of ways to stretch out this process. It might seem obvious why people put off going to bed; we all know the benefits of getting enough sleep. Some researchers believe revenge bedtime procrastination is a form of self-sabotage. Other researchers believe revenge bedtime procrastination is a form of self-regulation when there is an inability to self-regulate oneself in other areas of life.
What is “Revenge Bedtime Procrastination?”
The term "revenge bedtime procrastination" refers to a phenomenon that may or may not be intentional. The idea is that you go out of your way to make yourself tired, so that when it comes time for bedtime, you can delay getting into bed for as long as possible.
The reason this happens is because people tend to feel bad about themselves when they don't get enough sleep--and they hope that by making themselves tired enough beforehand, they won't have any energy left over after their daily duties are completed. If I had just taken care of my responsibilities and went straight home from work instead of stopping for dinner with my coworkers first...if only I hadn't spent all day Sunday watching TV...if only we didn't have kids who need our attention...if only we weren't responsible adults who have mortgages and bills due each month...then maybe we could stay up later than usual!
The good news is revenge bedtime procrastination doesn't work! Even if you manage not only stay awake past midnight but also wake up early enough tomorrow morning so as not miss any appointments/meetings/ with friends at school drop-off times (which will likely happen if this becomes an ongoing habit), your body will still be suffering from lack thereof over time--and eventually catch up with its prior schedule anyway.
It's not uncommon to think of bedtime procrastination as a personal failing, but the truth is that most people struggle with it at one point or another. The average person takes about 90 minutes to get to sleep, but there are plenty of ways to stretch out this process.
One way is by watching TV or using a computer before bed. This can cause your body temperature and heart rate to rise so much that it has an adverse effect on your ability to fall asleep quickly--and even if you do fall asleep fast, it's likely that you'll wake up several times during the night because your brain was still stimulated from what you were watching earlier!
Another common mistake people make when trying not to fall asleep is eating too much food before going under cover. While eating isn't necessarily bad for getting into bedtime mode because some foods naturally induce drowsiness like bananas contain tryptophan which helps produce melatonin - an important hormone involved in promoting restful sleep - eating too much tends lead us feeling bloated which makes lying down uncomfortable or even impossible; meanwhile consuming alcohol may make us feel relaxed at first but causes dehydration which leads our bodies require more water than usual meaning extra trips back downstairs after midnight when everyone else has gone home already...
Putting off going to sleep may seem like harmless fun at first, but it can lead to big problems down the road.
“Revenge bedtime procrastination” is not a form of self-sabotage. It's a form of self-regulation when there is an inability to self-regulate oneself in other areas of life.
In fact, many people who engage in revenge bedtime procrastination are quite successful at other things--they just struggle with this one thing. They may be excellent employees and great parents but still find themselves putting off going to sleep until very late at night, sometimes even past midnight or 1 am!
So, what can we do about it? The first step is to acknowledge that this is a problem. You might be surprised by how many people have experienced bedtime procrastination or even revenge bedtime procrastination themselves! Once you've identified this as something that affects you, start experimenting with different ways of getting yourself ready for bed earlier in the evening so that you'll be able to fall asleep faster and get more rest overall.
July 12, 2023
While the temperature rises, our sleep can suffer. We often wake up feeling groggy and unable to get back to sleep, which makes mornings miserable too. But there are some simple things you can do to mitigate some of the effects of summer on your sleep.
Make sure you're using the right pillow.
Pillows that are too soft will cause your neck to sag, which can cause pain. A supportive pillow should support the head and neck without putting pressure on them.
It's also important that you find a comfortable pillow that you like sleeping on--if you don't like it, chances are good that you won't be able to get any sleep at all! The best way to find out if something is comfortable or not is by trying it out for yourself!
If possible, look for an easy-to-clean option so that when summer comes around again next year (or even sooner), your favorite new accessory won't be covered in dust bunnies from lack of use over winter months when no one likes cleaning their house very much anyway...
Make your bedroom as dark as possible.
To make your bedroom as dark as possible, use heavy curtains and an eye mask. If you don't have a blackout shade, put up some towels or other soft material over the window to block out any light.
Turn off all electronics in the room (TVs, computers, smartphones) and make sure that your room is cool enough for sleeping--you'll be more comfortable if it's not too hot or cold. Close the blinds so no sunlight comes through at night when we need our sleep most!
When choosing an alarm clock for summertime use: avoid using bright lights like phones or tablets; instead opt for something easier on the eyes like a radio clock with dimmer settings so it doesn't wake up anyone else in your house who might be trying their hardest not to disturb anyone else's slumber!
Don't drink caffeine after noon.
You know that caffeine can keep you up at night, but did you know that it can make it harder to fall asleep in the first place?
If you're like me, my favorite part of the day is when I get home from work and have a cup of coffee. Unfortunately, this means my body gets used to having caffeine as its sleep aid instead of restful sleep! (And then I'm even more tired because I haven't slept well.) So, try avoiding all caffeinated drinks after noon--it'll help ensure better quality shut-eye throughout the night.
Exercise in the morning, not the evening.
Exercise has been shown to help people fall asleep faster and get more restful sleep overall. However, if you're trying to go to bed at a reasonable time and still have time for an evening workout, it's best not to do so right before going to bed. Exercise releases adrenaline into your system that can keep you awake for hours after exercising--especially if you're doing something strenuous like weightlifting or running long distances on an empty stomach (which should never be done). If this happens often enough over several days of training, it could cause insomnia or other sleep disorders such as restless leg syndrome (RLS).
You can mitigate some of the effects of summer on your sleep.
Summer is a time for fun and relaxation, but it can also be a challenge for your sleep. You might find yourself tossing and turning at night as temperatures rise above comfortable levels or waking up earlier than usual because of the heat.
If you're trying to get better sleep during the summer months, here are some tips:
We hope these tips have helped you to get a better night's sleep during the summer months. While it may not be possible to completely avoid all the effects of light and heat on our bodies, we can do our best to mitigate their effects by making sure we're getting enough exercise in the morning and avoiding caffeine after noon. If all else fails, try out some of these techniques for falling asleep quickly so that even if your body won't let you rest well at night--at least your mind will!