William McRaven quote: best way to get a good night sleep

William H. McRaven said: I think the best way to get a good night sleep is to work hard throughout the day. If you work hard and, of course, work out.

I think the best way to get a good night sleep is to work hard throughout the day. If you work hard and, of course, work out.

William H. McRaven

4 quick sleep tips per Dr. Amen

These are 4 things I recall from Dr. Amen’s audiobook…

  • Refrain from drinking coffee or any caffeinated drinks (or food) after 1pm.
  • About an hour before sleep, dim the lights if possible or stay in a dark room to prepare yourself for snoozing.
  • Only go to bed when you are drowsy.  Otherwise, get up and do something relaxing until you feel your eyes heavy.
  • Keep a consistent sleep-wake cycle as much as possible, even during the weekends or non-working days.

Are you getting enough sleep?

I have to share this one, too, as I’m not getting enough sleep . . . including last night… 😴

feelaliveuk

Woman awake in bed looking fed up as she cannot get to sleep

According to the Sleep Council one third of us in the UK sleep for just five to six hours per night. It’s generally accepted, and has been well-researched over many years, that the body needs more sleep than this, ideally around seven or eight hours each night. 

SMALLER--4 Suzie Blog pic

So, what’s going wrong and why are we generally so sleep deprived?

Clinical nutritionist Suzie Sawyer takes a closer look at why our shut-eye is so important and shares some tips on how to get more.

Why is sleep so essential?

It’s no secret that the body repairs and re-generates during sleep. It’s also a time of growth as specific growth hormones are released during the night. However, when sleep is problematic, the body and brain are fatigued and it becomes increasingly difficult to function effectively.

The body’s sleep hormone, melatonin, is naturally released during the hours of darkness. This is likely to…

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We want better sleep but struggle to get it – 5 tips to help

Gotta reblog this! Worth re-reading…

Happy World Sleep Day!

Group & private pilates for strength and energy

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Today is World Sleep Day: according to the World Sleep Society’s global survey 35% of people feel they don’t get enough sleep, impacting both their physical and mental health. ‘There is a growing understanding that lack of sleep is linked to high blood pressure, heart disease and diabetes and we’re more prone to infections after a period of reduced sleep’ according to Public Health England.

Breathing, relaxing, stretching, calming the mind and the body are all great ways to improve your chances of a great night’s sleep.  Sounds so simple yet finding time to do it is far more challenging.

That’s why I created my Zen Pilates concept – to enable busy people who are struggling to make time for themselves to be able to outsource their self-care. The Zen class also transforms gentle relaxation from a task into a mini spa style treat.

In Zen Pilates we first unfurl…

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14 sleep tips from Dr. Weil

I’ll take these tips to my heart! Thanks!

Health Hot Spot

  1. 1-2 hours before bed, turn off all blue light-emitting devices.  Melatonin regulates your sleep, and blue light from your electronic devices suppresses melatonin production.
  2. Charge your phone in another room to avoid the temptation to check it at night.
  3. Stop eating a few hours before bedtime.  Digestion can interrupt sleep.
  4. Take an after-dinner walk.
  5. Use lavender oil (relaxes you for sleep) or lemon balm oil (reduces restlessness and anxiety) in a warm bath or diffuser.
  6. Buy a supportive mattress and a comfortable pillow/sheets.
  7. Keep your bedroom temperature cool.
  8. Buy blackout curtains for your windows.
  9. Keep your room environment quiet.  A white noise or pink noise generator can help.
  10. Do a breathing exercise/meditation to help calm your thoughts.
  11. Reduce your caffeine intake, especially after 12:00 p.m.
  12. Get outside in the morning to expose yourself to the morning light.  Morning light increases quality sleep and lowers feelings of stress.
  13. Exercise. Exercising could…

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Sound sleep: a gift of God by Anamika’s Blog

Baby on a crib, sleeping with mouth open
Baby on a crib, sleeping with mouth open

Originally posted on Gift of God: SOUND SLEEP—A GIFT OF GOD William Shakespeare wrote in his play ‘ Macbeth ‘ , “………the innocent sleep, Sleep that knits the ravell’d sleave of care, the death of each day’s life, so labor ‘s bath, Balm of hurt minds, great nature’s second course, Chief nourisher in life’s feast…

SOUND SLEEP……. A GIFT OF GOD — Anamika’s Blog

Good laugh and long sleep

Per Irish Proverb: A good laugh and a long sleep are the best cures in the doctor’s book.

A good laugh and a long sleep are the best cures in the doctor’s book.

Irish Proverb

Oh, absolutely! Gotta share this! 😀

3 ways to sleep better with insomnia

How about if I start this myself… 😊 🛌

Amazingfacts

1. Arrange the perfect sleep environment

. Your bedroom got to be quiet, dark and cool believe it or not but after i bought a new mattress and pillow that were way more comfortable than my old ones and set the perfect temperature for myself relaxing became so much easier think of all those noises coming from the street if you live in a city a sound machine or earplugs can help you with those and blackout curtains and an eye mask will save you from all the annoying lights.

2. Pick a sleep schedule, and stick to it

. Easier said than done bot worth the effort make things easier for your biological clock by going to bed and waking up at the same time every day.

3. Workout

. The national sleep foundation recommends exercising to float off to dreamland with ease walking works just fine for…

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Put my fears to sleep

“…and put my fears to sleep” Lovely poem!

Poems in a Coffer

The stars are mute tonight

The sky is in a silent phase

The wind has lost its music

And the moon has no story to tell

This taciturn aphonic night

Is what my heart abhors

So sing me a lullaby, will you?

And put my fears to sleep.

~ Chhaya

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