Sweet Sleep Blog

Exercise for Better Sleep The best exercises for sleep are those that help you rest, relax, and start getting your body ready for bed.  Some great options are  Yoga  Meditation Stretching Easy and gentle exercises such as lungs, situps, leg raises, etc.  The key is to go slow and deliberate, alleviate the tightness in your body and warm up.  Don't raise your heart rate high, simply warming and then the cooling of your body will ease you before bed.  Exercise for Better Health Exercise is an important part of your health.  Not everyone feels that they have the time or motivation for exercise.  If you're a complete beginner to exercise the best exercises you can start with are: Yoga Walking Swimming Dancing Biking Pilates

Tips for Your Routine Winding down You need to have a period of relaxing before bed.  During this time you should avoid screens and things that stimulate your body and mind.   Try things such as reading a book, having a cup of calming tea, taking a warm bath, gentle yoga, or meditation.  Explore and find the best relaxing thing for you to do. Try journaling   If you are stressed try writing out the problem or making lists.  Once you have everything written down it can help you relax because you don't have to worry about forgetting something.  Make sure that this is a step you do before your winding down period so these things aren't still on your mind.  Choose your bedtime snacks and drinks carefully Avoid that caffeine later in the day and skipping heavy meals right before bed is better for sleep and better for your overall health.   Stick to a schedule Monitor your sleep patterns and get an idea of how much sleep...

Great Snacks for Better Sleep Popcorn Oatmeal Whole-wheat crackers Nuts Cottage Cheese A warm cup of tea Warm Milk Fruit

Start your day off right We've got the perfect breakfast recipe to get your day off right.  Starting your day with the proper nutrition will set you up for a day full of better choices a happy tummy and a body ready to work for you!  Check out this delicious breakfast here ! 

Article of the Week!   Your sleep affects not only your mood but your health.  Without the proper sleep, you can develop many health issues and not just the obvious ones.  Read more here ! 

Eat well, sleep well As we've discussed before, diet is a huge part of your health.  When you eat well you are healthier.  A great diet leads to better health and better sleep. What you eat can effect your sleep greatly, like when you eat sugary snacks to get you through the morning then by afternoon you're crashing.   Instead of reaching for those sugary snacks in the morning, start off with a great breakfast like this one!  Open-Faced Broiled Egg, Spinach, Tomato Sandwich Skip a drive-thru egg sandwich and make this easy-to-prepare one at home. (It uses hard-boiled eggs, so you don’t even have to soil a pan.) Spinach and tomatoes provide valuable vitamins and antioxidants; a fiber-filled whole wheat English muffin combined with protein in the egg helps you stay satiated through lunchtime. PREP TIME: 10 minutes TOTAL TIME: 13 minutes SERVINGS: 1 ½ whole wheat english muffin ¼ c fresh spinach, cooked and squeezed dry (about 4 o...

Insomnia We've talked about insomnia over the past couple of days.  Many times people will go undiagnosed with a sleep disorder, feeling that they're just a light sleeper, or that they just don't need a lot of sleep to function.  The truth is that you do need sleep.  Your body cannot function correctly without enough sleep and it is very rare for a person to actually need under 7 to 8 hours of sleep.  Many common signs of insomnia are Fatigue Problems with attention, concentration or memory (cognitive impairment) Poor performance at school or work Moodiness or irritability Daytime sleepiness Impulsiveness or aggression Lack of energy or motivation Errors or accidents Concern or frustration about your sleep If you are suffering from any of these symptoms you should consider speaking with a sleep specialist.   Insomnia or Not? How do you know if it's insomnia keeping you up?  Sometimes it's not a disorder at all that keeps yo...

Nutrition Nutrition is one of the key parts of being healthy and keeping your body on track to get the sleep it needs.  Getting a good night's sleep involves so many factors including having a good diet.  This recipe is amazing if you are suffering from Insomnia. Berry Smoothie 1/4 cup frozen strawberries 1/4 cup frozen blueberries 1/2 cup spinach 1/2 banana A handful of walnuts 2 tbsp raw honey Why This smoothie is perfect for great sleep because it is full of tryptophan.  This is an amino acid that is perfect for helping you fall asleep.  When your body breaks down tryptophan is turned it into serotonin and melatonin and this helps your body start the sleep process. 

"One cannot think well, love well, sleep well, if one has not dined well."  Virginia Woolf This quote perfectly explains the relationship between your diet and your health.  At the very core of your health is the nutrition you put into your body.  The food you eat should contain nutrition that will give you the vitamins, protein, calories, minerals, etc., that our bodies need to thrive.  Without the correct balance of nutrition we can be left feeling sluggish, hungry even after a meal, or even ill.  Get in the right nutrition Most of us know the importance of having the right balance of fruits, veggies, protein, grains, fats, etc., in our diets.  There is more to finding the right nutrition for your body that needs to be considered.  Many people have intolerances to food that they may not even be aware of.  Dairy and gluten are the biggest hidden sensitivites.  These can cause many health problems that aren't as obvious as perhaps a ...

Can't get to sleep? Ask yourself a few questions the next time you can't get to sleep.   1) Did you check your phone right before bed? 2) Are you going to bed at different times every night?  Where you in bed by 11 last night and trying to get into bed at 9 tonight? 3) Did you have that super yummy coffee on your lunch break? Or even later? 4) Is your bed comfortable?  5) Are you hot? Or is there a ton of light in your room? Any of these factors can lead to struggling with falling asleep.  Make sure to avoid screens about an hour before bed, get to sleep at the same time each night, skip that coffee in the afternoon, and make your room super comfortable!