Lead a Healthy and Active Lifestyle

Tips For Getting Fit In Today's Fast-Paced World

Category: Sleep

Three Benefits of Waking Up Early

The first step you need to take to improve your overall health is to wake up early. For some, this may not be an option because of work shifts or late night activities; however, to those who want to press on with their best foot forward, here are three benefits of waking up early.

  1. You get to eat breakfast.

Some people who wake up late don’t have time to eat breakfast. The nourishment you get from your breakfast fuels you throughout the entire day. Even if it’s just a simple sandwich, a bowl of cereal, or fruit, eating breakfast is a surefire way to get you energized and ready for anything.

  1. You won’t need to rush your morning routine.

Mornings entail very stressful activities; you might need to iron your shirt, get your make-up done, or drive through traffic-packed streets to get to work. You won’t get trapped in time crunches if you wake up early – you get more tim297e to do the activities you need and more.

  1. You have more time for exercise.

Aside from minimized stress, early mornings give you more time to exercise. You might not find time to incorporate workouts later in the day, so take your extra fifteen minutes in the morning to jog around the block! Effective workouts need to be done consistently so be sure not to skip!

Waking up early is not a simple process, no matter how basic it sounds. If you aspire to wake up earlier than your usual routine, here are a few tips you may find helpful.

Do not rush it!

Start small; if you usually wake up at 10 AM, it is a bad idea to immediately start waking up at 6 AM. Make small increments in your sleeping schedule – ten to fifteen minutes is a good balance. Sleep ten minutes earlier and wake up ten minutes earlier; by doing this continuously, you can achieve your time-goal without feeling too much like a zombie.

Place your alarm clock far from your reach.

You probably know how annoying alarm clocks are; its high-pitched noises make us want to hit “Snooze” all the more. To keep yourself from falling into this dangerous trap, place your alarm clock on a surface far from your bedside; this forces you to get out of bed to shut the alarm off. Once you are up, don’t stay anywhere near the bed – it has unexplained allure, especially on workdays.

Reward yourself from time to time.

It may be hard to convince yourself to get out of bed; you should come up with a strong reason why you need to. Even if it’s just to make yourself a nice cup of tea before breakfast, reward yourself with tasks you find fulfilling. Walk your dog, read the newspaper, do a few minutes of yoga – find the perfect activity to keep you refreshed and optimistic.

Waking up in the morning may seem like a very minute tip towards a healthy lifestyle. Even though it sounds simple, it paves way for you to accomplish more complicated tasks that contribute to the bigger picture. It may be a struggle to start and get through but in the long run, it’s a huge boost towards better health and fitness.

Don’t forget to go to bed early as well as waking up early, to get enough hours of sleep. Sleep has been shown in many studies, as shown in this New York Times Article entitled Cheating Ourselves On Sleep, to be extremely important for your health


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Eight Tips to Make You Fall Asleep Easier

You need to be well energized to be able to perform your best during workouts. Lack of sleep is a serious issue that cannot only lead to unhealthy habits, but to chronic heart disease and diabetes! To help ensure you are getting enough rest at night, here are eight tips to make you fall asleep easier.

  1. Lessen naps during the day.

To fall asleep easier, you need to feel tired. Daytime naps sometimes disrupt your sleeping pattern, causing you to stay awake in the middle of the night and wake up with a feeling similar to jet lag. To avoid this, limit your naps to 15-20 minutes. You will be able to rest during the day while being tired enough to crash onto your bed at night.

  1. Avoid caffeine in food at night.

Caffeine may be good to consume before a morning exercise, but at night, it only serves to keep you awake. Watch out for the amount of caffeine in everything you eat or drink – even caffeine in chocolate is enough to hinder your zzz’s!

  1. Don’t eat heavy food before bed.

It is not a good idea to overload your digestive system right before you go to sleep. Make sure to eat an hour before going to bed and to keep your meal light and satisfying.

  1. Don’t drink too much before bed.

A glass of water should be enough before going to bed. Drinking too much liquid guarantees you more trips down to the bathroom, which will wake you up rather than easing you into sleep. Additionally, mind what you drink! Alcohol may make you tipsy, but once its effect wears off, you may be stuck thinking in bed for hours.

  1. Wind down before bedtime.

Aside from physical exercise during the day, some people practice yoga right before going to sleep. This practice clears your body and mind before you drift off. There are even certain stretches that you can do on your bed!

  1. Clear distractions.

Put your mobile phone and gadgets away. Keep lights to a minimum. If you have a clock, refrain from looking at the time every so often. Hide your clock from plain sight. Counting the hours of sleep you will get before even falling asleep is just going to make you more anxious.

  1. Read fiction instead of self-help books.

If your bedtime routine consists of you reading a few pages of a book before dozing off, read fiction books instead of self-help books. It eases your stress and takes your mind away from your current problems; you will have some pretty interesting dreams, too!

  1. Don’t overuse sleeping pills.

Sleeping pills have various side effects such as diarrhea, daytime drowsiness, and changes in appetite. Use these pills to a minimum – opt for more conventional ways to aid in falling asleep, such as breathing exercises.

These tips may help you in your quest to find a good night’s slumber; however, these are not concrete solutions. It is up to you to find the perfect way for you to get some rest. Even if you are stuck counting sheep, you just have to keep trying.


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