Category: Weight Loss Exercise

How to get a great nights sleep

Post author By admin
Post date May 19, 2015
No Comments on How to get a great nights sleep

I have written a little bit in the past about how important it is to get a good nights sleep but I never really laid out a plan for the best way to get a good nights sleep so I thought that i would do that now.

First of all I believe that it is important to get enough sleep. I know that we all hear about, and sometimes even meet people that can get by just fine on four hours sleep.

The people at the other end of the spectrum that need 11 hours sleep are never going to admit it because they will be looked at as being lazy no matter how unfair that is.

How much sleep do you need?

So to get a good nights sleep firstly it is important to analyze exactly how much sleep that you get on average during a week. I am not talking about how much time that we spend in bed, or how we were tired one day but caught up the next, no really we need to just look from Monday to Monday, see how much sleep we tend to get and break it down from there.

Most people have an alarm that wakes them up on Monday to Friday, and then maybe go to bed late Friday and Saturday which inevitably leads to sleeping in on Saturday and Sunday mornings.

To be fair in this regard I wake up by myself around 6:30 every morning and maybe 30 minutes or so later on the weekends as I have a job that allows me to start anytime I would like between 6:30 and 8:30, of course the kids would get me up if I slept in on the weekend and I do not want that.

What can hurt your sleep?

There are a multitude of sleep breaking habits that many of us have. First of all make sure that you are not consuming anything that will really hurt your sleep.

Coffee is one of the big culprits for people that have sleep problems. That mid-afternoon coffee may be a great pick me up after a bad night sleep but it is going to hurt tonights sleep.

I have fallen into the same trap, if only I get my energy up now I can get a good night sleep tonight.

The next issue will be heavy food or spicy food late at night. Although both may seem like they are fin they will definitely affect your sleep. Alcohol is the same, some people think that having a night cap is a good way to get tired to sleep but really it will lead to sleeping shallow and not as deep as you need.

Exercise is a good thing to do to reregulate your system so that you can sleep well. Do not exercise too late at night but a late afternoon or early evening workout will do wonders for making sure that you get a full nights sleep.

Preparing to sleep

Next thing to remember is the dreaded reading or watching TV in bed. Beds are for sleep. Only lie in bed when you are ready to fall asleep and do not go to bed until you are really tired and ready to sleep.

One of the big problems that people have is to get into bed fully awake and lie there thinking about what happened today at work, what they have to grocery shop for and anything else that just pops into your head in the dark.

One great tip on this that I got lately is to read on the couch in the living room later in the evening and then once you can not read a couple of pages without keeping your concentration then you know it is time to go to sleep.

Well if this helps great. The problem for some people though is that they get enough sleep they think but are still tired. There are a couple of issues that maybe t work if you do not feel rested in the morning.

First thing to notice is that if you are sleeping but occasionally waking up then you may have some additional stress in your life that you need to deal with.

What About Sleep Apnea?

Another problem that you may have is Sleep Apnea. Sleep Apnea is a real disorder that is characterized by bad bad breathing that forces you to wake or nearly wake thoughout the night. If you have a problem with either of these issues then it is a good idea to check with a doctor and get some further help.

Tips for better sleep Sleep, Rest and Relaxation and health Lack of sleep, Insomnia leads to early death in men Sleep Less Lose Less Weight

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Where To Buy Raw Food

It is not as easy to buy raw food as you might think when you start out on a raw food diet. Many items on the supermarket shelves appear raw when really they are not.

Some, like cashews and many other nuts, may even be labeled raw when in fact they have been subjected to very high temperatures in the process of extracting them from their shells.

Buying Raw Food Online?

The good news is that it is possible to obtain many of these items in their truly raw form. You may find some things in your local health food store, but it is often easier to order online.

It is so easy these days to buy items like this on the internet and you can find many sites that will cater to people wanting to buy raw food to get the benefit of a non cooked, non processed diet.

Online Sites For Raw Foods

There are many online raw food suppliers in the USA and a quick search on Google for whatever you are looking for will quickly produce some online stores.

David Wolfe’s sunfoods.com specializes in raw cashews, chocolate/cacao and superfoods. In the UK, detoxyourworld.com provides most of the ingredients you could need to stock your raw kitchen. In Australia you can use getprice.com.au to find suppliers of just about anything.

As we have said, there are many foods that you might need to buy from a specialist raw food supplier if you want to be 100% raw. These include olives. Raw olives can be bitter so most of the olives that you find in the store have been cooked.

However, there are a couple of varieties that taste wonderful in their raw form and you can find these online. Order plenty because you might find they disappear very fast!

Buying Raw Almonds

The law now requires that all almonds produced in California must be pasteurized. This means most of the almonds sold in the USA and Canada, so check packaging and order from overseas if you have to.

In other countries, almonds are extracted from the shell without using heat. However, of course you want to buy them with their skins on.

White, skinless almonds, including chopped and ground, have been blanched in boiling water to remove the skins. And if you don’t like the skins, you can remove them quite easily after soaking the almonds overnight.

Buying Raw Dairy Foods

If you are not planning to be a raw vegan you may want to find a source of raw dairy foods to add enzymes and calcium into your diet.

Unpasteurized milk is illegal to be sold in stores in many jurisdictions although you can still often buy it direct from the farm. Unpasteurized cheese is usually easier to find since many specialty cheeses are traditionally made raw.

Be aware that as well as extra enzymes, raw dairy products can contain unwanted bacteria. Pregnant women in particular are usually advised not to consume raw dairy products.

You Can Even Get Raw Toothpaste

Finally, have you thought about toothpaste? OK, you probably don’t eat it, but you must be ingesting some of it and if you buy any kind of commercial brand it will not be raw, even if it is fluoride free.

Many people who go raw switch to Toothsoap which is free of undesirable chemical ingredients. It may take a few days to get used to the taste but it is not unpleasant and it is getting rave reviews.

So that is something to add to your list when you go online to buy raw food.

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