Let’s face it, we are not ourselves when we don’t have a good sleep. A lack of sleep can have a negative effect on us physically and mentally. Here are some tips & tricks to get more much needed Zzzzz’s!
Screen time Try to limit your screen time about 2 hours before bed. Sleep with your phone in a different room or with the phone in the opposite end of the room you are in, make sure to switch off all sound and vibrations. The blue light filter can be turned on your smartphone using an automatic function which is key for reducing digital eye strain, especially when you are preparing for bed.
Food & drink Keep your fluids up throughout the day. Try to reduce processed foods before bedtime and enjoy a Camomile tea about 2 hours before lights out. Magnesium supplements after dinner can also assist with relaxation and muscle tension.
Routines It seems as though sleep loves routine, so let’s create one and stick to it. Work out or go for a walk before work, try to be in the sun for 30 minutes during the day, and have a massage after work. Eat dinner at a regular time, bathe with some Epsom salts and spray a Lavender spray in the bedroom. Go to bed at the same time, make sure it’s a cool & dark room, play a sleep playlist on Spotify. Wake up in the morning at the same time on weekdays and the same time on weekends.
As always please consult your Doctor if you are experiencing any sleep issues.
Summer is here. The weather has changed, the sun is out for longer, party planning is in full swing, and we are excited for the holiday season to begin. It’s very easy during the last few months of the year to fall into the mistake of neglecting your training and healthy eating habits because there is alot going on. You still need to worry about you and how you manage your time, training and eating habits during this time.
We’ve all been there, your friend calls and organises dinner and drinks on a Friday night. What do you do if you want to eat well, and stick to your plan, but also want to catch up with your friend? We have some great tips and tricks to ensure our clients realise that you can do both, especially with the silly season just around the corner!
Like most things, we need to be more proactive than reactive and mindfulness is one of those things. It is also important to understand what mindfulness is - Cambridge online defines mindfulness as “the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm”. To be mindful requires a consistent effort and like most things, the more you practice the better you will become. So don’t worry, this is something that even the professionals had to practise and master - you need to train minds and muscles here!