MY TOP LIFESTYLE CHANGES YOU CAN MAKE TODAY:
1️⃣ Put the phone down – I know it’s hard but we all need to work on reducing time on our phones at night. I know most people are in multiple what’s app groups and receiving messages at all hours. However smart phone screens emit bright blue light so you can see them even when it’s sunny. This causes your brain gets confused by this light, as it mimics the brightness of the sun. This causes the brain to stop producing melatonin, a hormone that gives your body the “time for bed” cues. Your smartphone light can disrupt your sleep cycle, making is harder to fall asleep.📱
2️⃣ Manage Stress – Unfortunately we all have to deal with stress everyday. Not all stress is bad however when it becomes chronic, your ability to lose body fat and improve health becomes difficult. Stress can also lead to reward based eating, insulin resistance and increased inflammation. All of which negatively effects your sleep. This can be controlled by slightly increasing your physically activity.🤯
3️⃣ Avoid Caffeine – As we all know caffeine is a stimulant that keeps your mind active. This creates a feeling of alertness and high energy levels which prevents us from shutting off at night. If you are struggling to sleep I would aim to avoid caffeine 12 hours before bed.☕️
4️⃣ Reduce Alcohol – Many of clients I have worked with have said they drink at night to help them sleep. Alcohol does allow you to fall asleep quickly, however it negatively effects your sleep cycle and reduces sleep quality. When your sleep is effected, this causes cravings for sugary processed foods especially in the evenings.🍷
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Any questions regarding this topic feel free to drop me a DM 📲
Have an awesome week.
James
James Burroughs
Athlete Conditioning Coach
@jamesburroughs_