OK, next 4 tips to improve one of the most important ‘routines’ for Health, Fat loss and Mood.
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1. Eating before bed. No less, rather than more! Ideally we should eat larger meals earlier in the day when we need the energy. Our liver is our biggest fat burning organ, and our digestive system uses a lot of energy to operate. If you’re attempting to sleep on a full stomach, you’re losing fat burning potential, and drawing both energy and hormonal release away from where it’s needed.
Quick digesting foods like scrambled eggs, omelette or stir fry is more beneficial than heavier, potatoes, pasta or red meats.
2. Put the rubbish out. OK that’s once a week, but I mean the emotional rubbish. If putting phone on airplane mode was #1 yesterday this is #2. How active is our brain during the day, both around actions and plans, but also just thoughts, worries and reminders? End of the day is when we’re shutting down both physically and mentally, but also when we go into; – What haven’t I done? – Must remember …….. – I wonder if ….. – How could I ……
– Tomorrow I must ……
and all kinds of other internal dialogue. Letting this stuff just ‘sit’, is like loading up the washing machine and turning it on!
Write down everything on a bit of paper from reminders to just ‘on the mind’ thoughts.
Doing this physical/logical act, mentally shifts those ‘thoughts’ into a different section of the brain, and will not just let you sleep better, but deeper.
…………Oh and you also have a ready made action list for the next day, and/or things you can cross off.
3. Consume before bed. 3 things can help the body nutritionally to relax and sleep. Half a banana contains levels of magnesium, potassium and tryptophan, all which help relax the body. Peanut butter on celery is another which can aid sleep (starting to get a bit more calorific!)
Magnesium and zinc together as a supplement will give you a great sleep too (look for a citrate version- around 300mg magnesium and 20-40mg zinc)
4. Just breathe! How often do we take breathing for granted, and do it automatically?! Well, for life’s sake often, but this will fit well with number 2 above, and once done, just sit. Roll, shrug the shoulders, close your eyes, and take 3-4 of the biggest breaths you can,
in through the nose, and out slowly through the mouth.
Controlled breathing is a great way to slow the heart rate,
slow down the brain (if you concentrate on breathing and not on thoughts!) and just relax ….. try it some time 