How is your sleep?

Sleep is a topic that comes up with my members a lot and rightly so, because without great sleep, the wheels fall off - we are less productive, less inclined to move, less likely to make good food choices, we experience more cravings and hunger, we feel less in control, our minds race and our mood can be really low. But also, there are huge links between sleep and weight gain, risk of stroke, cardiovascular disease and some infections!  

Great sleep is crucial and should be a priority, so here are some tips for ways to make this happen in your life.

Pick 1 to implement for the next week....

1 - Morning daylight. Can you get outside for a morning 10 minute walk, first thing. Or, maybe now the weather is improving, how about a 5 minute cuppa outside? Dog walks, school runs, walk to the shop or to the coffeeshop are all great ways to "tag it on" to an activity that you might do anyway - i'm ALL for habit stacking!

2 - Caffeine. Caffeine stays in your blood stream for up to 12 hours after consumption, so even if you don't think it impacts you, if you had a coffee after midday, there is a strong chance it will.  Personally, i'm not taking the risks, i'm decaf all the way but maybe try to reduce caffeine after mid morning if your early coffee is a non-negotiable!

3 - Schedule. You sleep is better on a schedule. Regular wake/sleep timings can make a difference, our bodies love a bit of routine so going to sleep at the same time and maybe also incorporating some signals to signpost to sleep would also help - a relaxing bath, a warm drink, oils or massage, low lighting etc - think about how you get a baby to know it's bed time, it's the same!

4 - Exercise. Time outside and time on your mat. Move your body during the day to feel tired by the evening. And if sleep is illusive to you, maybe avoid later afternoon/evening strenuous exercise because it can wake you up a little too much.

5 - Blue light. This is morning light, it signals to the brain that it's time to wake up. Your ipad, laptop, phone and tv are all blue light, so using these right before bed can definitely wake you back up again. Try to switch off at least 30 minutes before bed, an easy way is to read a book.

I hope this is helpful, if you'd like to know more about how your lifestyle can impact your health in Perimenopause, join the next free workshop HERE