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

health

5 cheap ways to stay healthy

Hi Everyone!

So many people that I talk to claim that being healthy is expensive and they cannot afford the lifestyle. I think this is an easy excuse to make if you cannot really be bothered. Having a healthy lifestyle does not have to be expensive and here are 5 money saving tips when leading a healthy lifestyle:

  1. Groceries

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When shopping for fruit and vegetables many people claim this is too expensive. A way to save here is buy the loose fruit or vegetables instead of the ready packaged ones. Also checking the clearance section of the store can mean picking up a bargain, especially if you plan on using it in the next couple of days.

2. Weights – use what you can

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Using weights does not mean going to the gym or having to buy over-priced equipment. Look around your house/garden/work/wherever and use what you have available. An example is using old water bottles and filling them with water or stones or filled boxes to create the weight that you want to use.

3. Use what mother nature gave you!

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Going for a run on the treadmill or using the cross-trainer is not the only way to do cardio. Go and explore your neighborhood or some nearby tracks. I live in a fairly rural area so there are plenty of bridle-paths or walkways with beautiful scenery that can be used. Don’t seclude yourself to a stuffy man made environment, go and enjoy the fresh air and outdoors; it is what it is there for!

4. Preparation. Preparation. Preparation

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Start to plan ahead of what meals you are going to have and when (maybe even draw up a little timetable). At the start of the week ensure you have all the ingredients that you need and make lunches and snacks for work or dinners later in the week. You can then pre-plan your healthy meal and be less tempted to buy extra foods, or go to the cafe down the road for lunch that overcharges for a not so healthy meal. You will be really surprised how much money you can save by not buying out all the time.

5. Fake the takeaway

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So much money can be spent per week on ordering take away’s because you do not have food in or time to cook (please see point 4); or if friends are coming over. If friends are coming over and you want to do a take out style meal then there are plenty of healthy versions that help you fake the real thing. It will probably have a lot more flavour and you can feel like you are having something naughty when really your being super good!

So there you go, 5 small and easy changes to make being healthy just that little bit cheaper. What small changes do you make to your lifestyle?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday at 6pm. 

Love Becca x