Hitting a workout plateau? Your sleep might be the reason why.

Do you notice that you tire more easily during your workouts?  Are you hitting a plateau?  If you answered yes, you might be suffering from lack of sleep.

In addition to enhancing focus, sleep also boosts your performance and muscle repair.

Here are 4 sleep tips:

1.  Start your training earlier during the darker months.

If you begin your daily workout earlier then usual, you will get more exposure to natural light and secrete less melatonin. Plus, you will be ready for bed at an ideal time.  So, if you are getting up early to train, make sure you also get to bed early to compensate.

Try to sleep at least seven or eight hours per night to prevent feeling sleepy before the end of the day.

Four to five hours is not going to cut it.  

2.  Put down your electronics AKA bluelights.

  

Bluelight from your cellphone TV and iPad interrupts your natural sleep cycle.  For better sleep cut out your lights one to two hours before bed time.  This will help you fall asleep at a specific time every night.

3.  Meditate before sleep.

 To fall asleep fast shortly after hitting your pillow, meditate for thirty minutes before sleep to reduce the tensions in your life.  

Meditation also encourages mindful sleep which helps to reset your biological clock easily too.

4. Take power naps before your workout.  

If you feel sleepy, it is best advised that you take a ten to twenty minute power nap before working out to improve your energy and stamina.  A power nap prior to your workout helps in warming up your brain.  

Sleep is the most important fitness strategy. 

Try these four top sleep tips today for a cozy and mindful sleep.

In Health,

Jessica Bailey

Natural ways to deal with stress

Unfortunately stress is always in your life. Stress is not only induced by negative circumstances. Stress can be from happy events like getting married, moving to a new house or having a baby. The awesome news is stress does not mean you have to damage your body or ruin your relationships with others. There are natural steps you can take to manage your stress well. Nasty chemicals aren't even needed to manage stress.

Here are 5 things you can do:

1. Relax:  I know I feel stressed when I have a lot of "deadlines" happening at once. It will always be helpful to take even just a simple break from your work. Try doing some simple stretching exercises during your break is helpful.

2. Meditate: Looking inward at yourself and really noticing how you feel will help you deal with stress effectively. When you meditate you should try deep breathing. Why? Because deep breathing cues your body to RELAX.

3. Exercise Regularly:  When you use your body differently than usual, you can help to alleviate the stress that you are experiencing. Oh, and your immune system gets stronger too, so that means you have to take less real "sick" days.

4. Live A Healthy Lifestyle: Do you smoke? If so, please stop. Smoking is a unhealthy habit. Not even moderate smoking is acceptable. This lifestyle choice can actually make your stress worse.

5. Get your beauty sleep zzzz:  8 hours of sleep every day is not enough. It's the quality of your sleep that counts. Set the mood. Make sure your sleep chamber is setting your up for success. Individuals who sleep well are less prone to irritation and stress.

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