{"id":4998,"date":"2013-07-09T15:20:15","date_gmt":"2013-07-09T19:20:15","guid":{"rendered":"http:\/\/blog.beliefnet.com\/ourladyofweightloss\/?p=4998"},"modified":"2015-11-30T15:44:01","modified_gmt":"2015-11-30T20:44:01","slug":"kick-in-the-tush-tuesday-26-tips-to-better-sleep","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/ourladyofweightloss\/2013\/07\/kick-in-the-tush-tuesday-26-tips-to-better-sleep.html","title":{"rendered":"Kick in the Tush Tuesday:  26 Tips to Better Sleep"},"content":{"rendered":"<p><b><span style=\"font-family: Georgia,serif;\"><img decoding=\"async\" class=\"alignright size-medium wp-image-4671\" src=\"https:\/\/wp-media.beliefnet.com\/sites\/100\/2013\/03\/kick-in-the-tush-club-12-logo1-300x178.jpg\" alt=\"kick in the tush club 1:2 logo\" width=\"300\" height=\"178\" \/>You are Getting Sleepy Report &#8211; <\/span><\/b><span style=\"font-family: Georgia,serif;\">A recent study conducted by the Harvard Women\u2019s Health Watch reports that sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is nothing to worry about.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">The larger concern is for those who suffer from chronic sleep loss, because they are likely to be affected in numerous areas:<\/span><\/p>\n<ul>\n<li><span style=\"font-family: Georgia,serif;\">Sleep helps the brain commit new information into memory; therefore lack of sleep can <strong>impair learning and memory<\/strong>.<\/span><\/li>\n<li><span style=\"font-family: Georgia,serif;\">Chronic sleep deprivation affects the way our bodies process and store carbohydrates, and <strong>alters the levels of hormones that affect our appetite<\/strong>: leptin (an appetite regulating hormone), and higher levels of ghrelin (a hormone produced by the stomach that sends the \u2018I\u2019m hungry, feel me\u2019 signal to the brain.) (leptin and ghrelin)<\/span><\/li>\n<li><span style=\"font-family: Georgia,serif;\">Those who are sleep deprived are more likely to be <strong>irritable, cranky, impatient,<\/strong> and are all in all moodier than those who sleep!<\/span><\/li>\n<li><span style=\"font-family: Georgia,serif;\">Sleep disorders have been linked to hypertension, i<strong>ncreased stress hormone<\/strong> level and<strong> irregular heartbeats<\/strong>.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: Georgia,serif;\">Now that we know how important it is to get the proper amount of sleep, here are 26 tips that can help you to get a good night\u2019s rest!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\"><big><strong><strong><em>26 Tips for Better Sleep<\/em><\/strong><\/strong><\/big><\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">1. <strong>Relieve Stress Daily.<\/strong> People who are stressed-out are more likely to suffer from insomnia. It\u2019s important to explore various types of exercise, meditation, and\/ or yoga so that you find the one that best helps you to relax. Have fun exploring.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">2. <strong>Exercise<\/strong>. Follow a consistent exercise (or movement) program. It will increase your energy levels during the day, improve your mood and help to regulate your sleeping patterns at night. Remember \u2013 even 10 minutes here and there throughout the day adds up to a restful night\u2019s sleep.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">3. <strong>Exercise in the morning or afternoon.<\/strong> For many, working out within 3 or 4 hours of sleep can make it harder to fall asleep.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">4. <strong>Light snacks.<\/strong> Eating a heavy meal too close to bedtime can interfere with sleep. Instead, if you are hungry, have a light snack but avoid protein-rich and caffeine containing foods and beverages.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">5. <strong>Stop eating all together at least 3 hours before sleep<\/strong>. This will prevent heartburn, indigestion and energy boosts from the food. A good weight loss rule anyway. You\u2019ve got to stop at some point, no?<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">6. <strong> Natural Root.<\/strong> Valerian root and Melatonin seem to be the most effective supplemental sleep aids. ALWAYS discuss dosage, risk and effectiveness with your doctor before taking.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">7. <strong>Aromatherapy.<\/strong> Lavender and chamomile scents can be soothing and relaxing. Perhaps in spray form, or scented candle. Also, vanilla \u2018kills\u2019 appetite.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">8. <strong>Eat at regular intervals during the day.<\/strong> This will keep your blood sugar levels even, thus keeping you alert all day and ready to sleep at night. And bonus, it will keep your \u2018hunger\u2019 in check, so that you don\u2019t go off the deep end, into that vat of chocolate that\u2019s calling your name!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">9. <strong>Write it out.<\/strong> Before bed write down all your thoughts in a journal without judgment. Stream of consciousness. Let it rip and roll. It will help clear your mind, as you can close the book on the day. It works!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">10.<strong> Turn off the lights.<\/strong> It can be difficult to sleep with the lights on. You might even want to wear a sleep mask (I have a leopard one!). Be sure to close the blinds, shades, drapes!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">11.<strong> Sleep schedule.<\/strong> Go to bed and wake up at the same time every day, including weekends. Your body will get into its automatic rhythm.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">12. <strong>Put the clock where you cannot see it<\/strong>. Clock watching can create anxiety.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">13. <strong>For a light late night snack, try dairy products.<\/strong> Milk contains the sleep inducing amino acid, tryptophan. (Go organic, please! So that the milk is coming from a healthy cow \u2026 Eat Healthy: Be Political!)<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">14. <strong>Avoid tobacco.<\/strong> Tobacco products contain nicotine, a stimulant. You shouldn\u2019t be smoking anyway (sorry, but for goodness sake!).<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">15. <strong>Don\u2019t oversleep.<\/strong> Too much of a good thing can actually make you more tired.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">16. <strong>Think positive.<\/strong> People who focus on the positive tend to sleep better and experience better health in general. Remember: thoughts are like the clouds; they float in and out \u2013 you don\u2019t have to attach to them!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">17. <strong>Do not hit the snooze button<\/strong>. Simply get up. Get up! GET UP!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">18. <strong>Plan for a healthy 7 to 8 hours of sleep every night.<\/strong> Set your mind as you climb into your comfy bed.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">19. <strong>Nap wisely.<\/strong> No more than 20 minutes. But do nap if you can!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">20. <strong>Limit caffeine during the day<\/strong>. Try for less than 1-2 cups of caffeinated beverages during the day.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">21. <strong>Schedule some down time every day.<\/strong> Stretch, take a hot bath, read. Stare into space!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">22. <strong>Add white noise and\/or wear ear plugs.<\/strong> Most people can\u2019t fall asleep when things are too loud. Sometimes even the crickets are screaming.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">23.<strong> Drink in moderation.<\/strong> Alcohol may help you fall asleep, but it will likely wake you in the middle of the night.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">24. <strong>Rule out medications.<\/strong> If you are taking medication, ask your doctor about its side effects.<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">25. <strong>Check the thermostat. <\/strong>If it\u2019s too hot or too cold, it may be difficult to fall asleep. That\u2019s for sure!!!<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">26.\u00a0 <b>Give Up the SH*% that is Weighing you Down<\/b>.\u00a0\u00a0\u00a0 Let go of, give up, drop that which is weighing you down, because it is interfering with your getting a good night&#8217;s sleep!<br \/>\n<\/span><\/p>\n<p><span style=\"font-family: Georgia,serif;\">For more healthy and happy living tips, join <a href=\"http:\/\/www.ourladyofweightloss.com\" target=\"_blank\">Our Lady of Weight Loss<\/a>\u2018s Club:\u00a0 <a href=\"http:\/\/www.facebook.com\/groups\/30757154492\/\" target=\"_blank\">Facebook\/A Kick in the Tush Club<\/a>!<\/span><\/p>\n<p>Spread the word\u2013NOT the icing,<\/p>\n<p>&nbsp;<\/p>\n<p>Janice Taylor<br \/>\nLife &amp; Wellness Coach, Weight Loss Expert<br \/>\nWise * Fun * Utterly Useful<\/p>\n<p>&nbsp;<\/p>\n<p>Dictated by Our Lady of Weight Loss, but not read:\u00a0 excuse typos!\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<br \/>\nFor the best life, wellness and weight loss wisdom, visit Janice:<a href=\"http:\/\/www.ourladyofweightloss.com\/\"><br \/>\n<\/a><strong><em><a href=\"http:\/\/www.ourladyofweightloss.com\" target=\"_blank\">Our Lady of Weight Loss<\/a><\/em><\/strong><br \/>\nsign up for the\u00a0<a href=\"http:\/\/maildogmanager.com\/surveys\/OurLadyofWeightLoss\/optin1.html\" target=\"_blank\"><em>Kick in the Tush Club<\/em><\/a> e-letter<br \/>\njoin and chat: <a href=\"http:\/\/www.facebook.com\/groups\/30757154492\/\" target=\"_blank\">Kick in the Tush Club\/Facebook<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You are Getting Sleepy Report &#8211; A recent study conducted by the Harvard Women\u2019s Health Watch reports that sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is nothing to worry about. The larger concern is for those who suffer from chronic sleep loss, because they&hellip;<\/p>\n","protected":false},"author":123,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,2417,70,82,60,176],"tags":[2653,2809,2389,3823,3833,671,3826,3827,3825,1438],"class_list":["post-4998","post","type-post","status-publish","format-standard","hentry","category-happiness","category-happy-living-tip","category-janice-taylor","category-kick-in-the-tush-club","category-our-lady-of-weight-loss","category-weight-loss-coach-2","tag-best-weight-loss-coach","tag-best-weight-loss-tips","tag-better-sleep","tag-health","tag-healthy-living","tag-how-to-lose-weight","tag-janice-taylor","tag-kick-in-the-tush-club","tag-our-lady-of-weight-loss","tag-sleep-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kick in the Tush Tuesday: 26 Tips to Better Sleep - Our Lady of Weight Loss<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.beliefnet.com\/Health\/26-Tips-to-Better-Sleep.aspx\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kick in the Tush Tuesday: 26 Tips to Better Sleep - Our Lady of Weight Loss\" \/>\n<meta property=\"og:description\" content=\"You are Getting Sleepy Report &#8211; A recent study conducted by the Harvard Women\u2019s Health Watch reports that sleep difficulties visit 75% of us at least a few nights per week. 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