health

How to get a good nights sleep

Plenty of people work long hours or become stressed due to a life change, this can affect the amount and quality of sleep that you get. So here are a few simple steps to ensuring that you get the sleep that you need

Caffeine and Alcohol

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Coffee, tea and energy drinks are a go to for many people these days to give them the energy they need to complete their day in an awake state. However having beverages, food or medicine with caffeine/alcohol in them can stop you from sleeping or make you have a disturbed sleep; meaning you have more the next day to stay awake and the cycle continues. It is recommended that you stop having caffeine filled items 6 hours before bed time to ensure that it does not affect the quality of your sleep.

Exercise

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10 minutes of aerobic exercise a day (or more) can help to promote a good nights sleep. It helps to decrease alertness which will naturally help you to fall asleep easier. Also the affect of your body heating up during exercise and then cooling back down again afterwards helps to promote the action of sleep within the body.

Healthy Eating

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I know we have all heard it before, but healthy eating really does help your sleep cycle. If you put excess weight on you are more prone to disorders such as sleep apnea, this is when your throat becomes blocked by excess fat causing you to stop breathing; therefore having a disturbed sleep. Some fatty and ‘fast foods’ can also contain a lot of carbohydrate and caffeine type substances that can keep your body alert and awake. Eating a big meal just before bed is also a bad idea as your body will be busy digesting the food, therefore you are more alert.

Power down to bed

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Younger and working generations have a tendency to sit in bed on phone’s, tablets, computers or watching TV. The blue light that is emitted from these devices tell our body to stay awake (a similar affect to day time), and will therefore stop you from sleeping. It has been recommended that you turn all devices off 1 hour before bed time and do a calming activity like reading a book or having a bath. It is also good to avoid using the bed for anything other than sleeping, as if you only use the bed for sleep, your body will start to get sleepy and prepare for a better nights sleep.

So there you go, 4 small and easy changes to make sleep that bit easier. What small changes will you make to your lifestyle?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday.  

Love Becca x

fitness

Cobrafit? Have you been bitten?

So most of you have probably never heard of Cobrafit before. It is an exercise class that I attend every Wednesday evening and is probably one of the best work outs as you can do it as your own level and gain your own results from it.

It is a high intensity class using weighted bags, it burns fat fast and helps to increase lean muscle. There are 3 main moves to a Cobrafit class: Flings, Spirals and snap. These main moves will be put into sequence by the instructor and will include extras including: squats, lunges, planks, good mornings, bicep curls and tricep curls. Making it an all over body workout! If you use the correct nutrition of eating low carb, high protein meals and using a repair shake after the work out then you can burn upto 1000 calories, so it is completely worth it.

Many people get put off of this class by thinking it is all high intensity and not thinking that they are fit enough. All new starters will start of a 4KG bag (the lightest option) to learn the techniques, then you can progress at your own pace from there. If you want to do half the class with a lighter bag and then the rest with the heavier bag then that is totally fine aswell.

I thought I should share some knowledge on the class that I love and it has helped me build more muscle/burn fat than I would be able to otherwise. These classes are held all over the UK and Europe, if you would like to find a class near you then please click here. Or if you have any questions please let me know.

Hope this has helped you understand this new fitness craze a little more! What kind of workouts do you do?

Love Becca x