• kelleymariewellness

3 Tips to Stop Strolling & Start Counting Sheep

Today's post is all about SLEEP (which we could use more of after all the Halloween parties!). By now most of us are pretty aware how important sleep is for our energy levels and ability to focus. However, did you know that lack of sleep is linked to weight gain and increased appetite?

Multiple studies show a correlation between sleep deprivation and weight gain due to the effects on our energy metabolism and response to food and exercise. A new study also shows that we tend to snack more when sleep-deprived (hello all the kids' snacks!) When possible, aim to get seven hours or longer for optimal health. Here are 3 easy tips for getting better sleep tonight.


TIP #1:

CHARGE YOUR PHONE IN ANOTHER ROOM


We've all been there - the ding of a text message in the middle of the night that wakes us up and has us peeking at our iPhone screen. This can not only prevent you from going back to sleep, but also has been associated with altering your hormones. In this study, researchers found that "exposure to artificial light at night may alter hormones and other biological processes in ways that raise the risk of health conditions like obesity." One strategy is to simply charge your phone in another room to reduce blue light exposure as well as the distraction/temptation to check messages and notifications in the middle of the night.


TIP #2:

CREATE A RELAXING NIGHTTIME ROUTINE


A few ideas for relaxing before bed:

  • Try adding a CBD bath bomb (I like Joy Organics CBD Bath Bombs) to your hot bath to promote relaxation and better sleep.

  • Spend a few minutes journaling out your thoughts from the day. If it works for you, writing out your "hit list" (high priority tasks) for the following day can be a stress reliever.

  • Enjoy a self-care moment with a simple skincare routine, using clean organic facial oils and your favorite products. I really like Honest's Organic Facial Oil before bed, especially during the dry winter months.


TIP #3:

AVOID CAFFEINE AFTER NOON


This one may cause a rub for those that enjoy sipping on a cold brew all-day long. I totally get it. Caffeine provides a quick energy boost, but it can also cause major energy dips in the afternoon (cue the 3PM could-take-a-nap feeling) and difficulty falling asleep. On average, caffeine takes about 10 hours to completely clear from your bloodstream (after 6 hours, 50% is still circulating). Best way to avoid this is to enjoy your last sip by noon.


 

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