Sleep – are you getting enough? 7 Easy changes to make sure you do

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Are you waking up feeling exhausted, too tired to get out of bed?  Are you getting enough sleep? During times of stress and uncertainty, sleep is often affected; which is why I I’ve been using a sleep app to track the number of hours I have been getting and  How many hours of sleep do you actually need and how

Are you getting enough sleep?

If like me, you are menopausal or peri-menopausal then no you are probably not getting enough sleep. If you are stressed, have kids, have a job, have a life! then again no you are probably not getting enough sleep. But the question is how much sleep should you be getting? If you know the answer to this then you are probably able to let go of that worry and concern especially when you realise that you may have been aiming for too much sleep.

This year I have been addicted to my Fitbit, as you know if you follow any of the posts on FB. The sleep information is particularly interesting, I don’t post that because I don’t want you to know I get up at 6am. If you knew that about me; you’d think I was odd.

Knowing how much sleep I really get has been fascinating. I definitely don’t get 8 hours. I don’t need 8 hours. I am okay at 7 hours, in fact, I have noticed that if I get up early (with a nudge and a cuppa of tea) then I fall asleep more easily and stay asleep. So I wonder if you are actually aiming and trying to get too much sleep? What do you think?

Why not allow your body to help you find your true balance for rest and rejuvenation.

How much sleep should you get?

Well if you are 5 years old you are going to be sleeping whenever you can – as a teenager you need to sleep until midday because you are growing! Apparently! If you are a lady of a certain again your sleep will be different, the amount you need will be different and stressing about how much you are getting or not getting ain’t going to help your situation.

 

Don’t miss: Do something positive about your health and happiness

 

Having read my blogs you will know that I am a big advocate of ‘do your research and when I say research I mean do your own research on you. Find out as much as you can and apply it to yourself.

You are your own best Dr, you know what works for you. Here are 7 crazy and slightly tongue in cheek ways to get more sleep, read, enjoy and apply the ones that work for you. DO NOT get hung up on all of them, add one new adaptation to your routine, work on the adaptation, set it as a habit and incorporate it into your long term schedule and strategy.

Junge Frau mit Schlafproblemen

Have you considered a sleep app?

I have worked with many sleep apps, Fitbit analysis and sleep downloads on Omvana Headspace and more recently Insight Timer. I do love them. They work. Omvana.com is my favourite because it has so many apps to listen to, I love the variety of voices and tones. There are other meditation apps like Headspace that are good, find one that works for you, the voice, the ambience, the connection that works for you.

Omvana.com is my current favourite because it has so many apps to listen to, I love the variety of voices and tones. There are other meditation apps like Headspace that are good, find one that works for you, the voice, the ambience, the connection that works for you.

How many hours of sleep do you need?

My Fitbit changed my life. Once I noted and analysed my natural waking I figured out that I don’t actually need 8 hours of sleep. This revelation came as a huge relief to me. Of course, there are times when I need more than 8 hours. On a recent ferry journey where the whole family managed to pick up a sickness bug, I ended up sleeping for 2 days! However in general when I am well and fighting fit I wake naturally at 7am or even earlier if I am lucky.

The summer months are different from the winter months.

I talk a lot about this in my best-selling book, Gorgeous! If you want to make nutritional changes but feel overwhelmed and confused by conflicting information and you’re left bewildered where to start then pick up a copy of Gorgeous!

Gorgeous! boook

Get Your Copy Now

 

 

Don’t Miss: Fitter and happier at 50 than 20!

 

It is like a wine analogy, you could knock back a bottle of Pinot Grigio in your 20s with no problem and still look sophisticated, cool and no hangover in the morning (or that is what you tell yourself). On the arrival of your menopause or late 30s and a couple of glasses is more than enough. Sleep is the same, you may not need as much so don’t get hung up on it.

Why you need to stick to regular routine

You may be an owl or a lark? Which is it? Knowing and understanding yourself will aid you, sticking to regular waking and sleeping hours will be of great benefit to you and your circadian rhythm.

Start ironing!

That was the advice I was given when I had trouble getting to sleep. It felt like a joke, a bad female joke? Sounds like hardcore advice to me. The idea behind the comment is to do something that is mind-numbingly boring. A task or a job that requires no thought, something that you don’t have to think about. In my world reading a book is not the way to get to sleep. I read a book, I LIVE in that book at that moment in that passion. I get excited, I get over emotional and my brain waves start firing off, I do not get sleepy.

Exercise Like a lunatic during the day

Yes, I have to admit to this one. My mum uses her own expression she ‘runs around in order to sit down.  My tactic is to exercise in the morning, get completely exhausted so I fall into bed.

Exercise in the evening is not great for a good nights sleep right? Exercise in the morning, active and busy throughout the day and then you are so tired you fall asleep instantly.

You know exercise in the evening is not great for a good nights sleep right? Exercise in the morning, active and busy throughout the day and then you are so tired you fall asleep instantly.

As you approach menopause overdoing it during the day can have a negative effect on your hormones. Cortisol is the menopause women’s worst enemy. The hormone Cortisol is raised when you get stressed, you can become stressed by pushing yourself. Exercising hard and fast in the evening is going to make that cortisol rush worse. Of course, it depends on you and the sort of exercise you choose. My Pilates DVD would definitely calm you down before bed – just saying;-)

Eradicate BLUE Light

This point needs to be made loud and clear. What is the blue light?

Blue light is on your telly screen, computer screen, iPhone, blah blah blah. Your body wakes up to blue light, the colour blue is genetically and fundamentally part of your DNA and it is used by your body to keep you awake. Blue lights WAKE you UP!

 

Prefer Video? Watch My Video Are you getting enough sleep?

90 minutes before you go to bed, switch off your computer and remove your iPhone from your bedroom, charge it elsewhere in the house. If Aunt Mabel wants to get hold of you in an emergency she will find you, so get rid of your iPhone remove it from the side of your bed.

What you eat during the day

What you eat during the day will have an effect on how you sleep at night. I have practised and played with this for years. I teach late at night and have to eat when I get home. I am hungry and want to eat something that will help me sleep.

Eating protein evenly throughout will help you sleep at night.

Magnesium is a great supplement to help menopausal women or you can have a bath in Epsom salts – tried it didn’t like it, might work for you. Let me knowRead also: The problem with protein powders!

High magnesium foods include:

  • dark leafy greens,
  • nuts,
  • seeds,
  • fish,
  • beans,
  • whole grains,
  • avocados,
  • yoghurt,
  • bananas,
  • dried fruit,
  • dark chocolate.

There are some foods on that list I won’t eat in excess because of the high fructose sugar rush like bananas or too they contain too much Omega 6 like nuts. I am a big nut fan however you need to know the best ones to consume. Macadamias are a highly anti-inflammatory nut because they have a high monounsaturated fat content. Almonds are the second most anti-inflammatory nut and low levels of Omega 6.

FAGE yoghurt – full fat and full of magnesium, probiotics and makes me full and happy. It works for me. What will work for you?

“The secret is to include your nutritional habits like – adding more protein, drinking more water, decreasing carbs and then investigate to discover what you personally need. My energy levels are through the roof at 50, way more than I was at 20 or even in my 30s.”

Have you ever considered working with a Health Coach!

It’s taken me years (and loads of mistakes) to work out how to fit in nourishing nutrition, fulfilling exercise around my life which includes my coaching business, my Pilates obsession and 3 kids!

And now I coach busy, successful woman over 40 to do the same – via my membership community: The Gentle Reset – and I’d like to invite you to join me see what it is like find out more: read the blog The Gentle Reset

Based on the latest science from the world of nutrition, neuroscience and exercise I’ve created a coaching programme that will create habits that will keep you energised for life.

 

What results should you expect?

University lecturer and business owner Rachel explains “I am starving, therefore, I must be losing weight, but the scales were going the opposite way – I was confused…”​ Rachel is a busy professional, hardworking and successful who lives life at a “100 miles an hour”. She fits a lot into her day and she was looking for some help with her health that could be “easily absorbed into her day” She noticed she was getting a lot of colds, feeling lethargic, she knew it was because she wasn’t putting the right nutrition in her body. You can hear Rachel talking about how she changed her life click here

Find out more about the success stories click here

 

How much does it cost?

Your investment is currently £415 but this is for a limited time, the price will be increasing soon.

If you are interested in finding out more about the costs of working with a Health Coach read my blog: How much do Health Coaches charge?

the Gentle Reset

BE QUICK this programme, along with all my programmes will be increasing in price very soon > Click here to find out why I am raising my prices But you’ll also discover how you can grab a place before my prices go up, but you will need to be fast.

Gorgeous is your journey of discovery

PS. The next round of Gentle Reset begins soon, get started on your first habit Click here to join The Gentle Reset

 

Find out what other clients have to say…

“Adele’s enthusiasm, extensive knowledge and ability to inspire change leap off every page – a really good read”

Sally Jackson RGN, EdD Reversing Type 2 Diabetes Coach  & Arbonne Consultant Get Gorgeous Book 6th December 2018

[social_warfare ]

 

2 responses to “Sleep – are you getting enough? 7 Easy changes to make sure you do”

  1. […] If like me, you are menopausal or peri-menopausal then no you are probably not getting enough sleep. If you are stressed, have kids, have a job, have a life! then again no you are probably not getting enough sleep. But the question is how much sleep should you be getting? If you know the answer to this then you are probably able to let go of that worry and concern especially when you realise that you may have been aiming for too much sleep. Sleep – are you getting enough? 7 Easy changes to make sure you do […]

  2. […] Getting enough sleep is highly important to your health find out how much sleep you need read more here […]

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