3 Ways To Transform Your Sleep

3 Ways To Transform Your Sleep

I'm all about keeping it real with you all. We need to truly value our sleep, and understand the real beauty in it.

Health experts will recommend regular exercise together with a properly balanced diet to keep our bodies healthy.

Another important factor to ensure overall wellness is to get at least seven hours of sleep every night.?

Unfortunately, many of us are lacking sufficient sleep and because of this a lot of health issues pop up.

How much sleep is enough??

I mentioned above that you should try to catch at least seven hours of sleep every night.?

This number however is the average and is therefore not cast in stone for everyone.?

You can determine just how much sleep you need depending on your age group.?

Take a look here:?

  • Older people aged 65 - 70+ require at least 7 to 8 hours of sleep a night?
  • Ages 26 - 64 requires around 7 to 9 hours of sleep
  • Ages 18 - 25 requires at least 7 to 9 hours of sleep?
  • Teenagers aged 14 - 17 years require 8 - 10 hours of sleep?
  • Ages I to 2 years(toddlers) require 11 to 14 hours of sleep each day?
  • Ages 4 to 11 months require 12 to 15 hours a day?
  • 0 months to 3 months requires 14 to 17 hours of sleep per day.?

This data is per the National Sleep Foundation.?


There are many ways your body could be affected due to a lack of sufficient sleep such as:?

  • Low levels of alertness - Lack of sleep causes your alertness levels to decline.?
  • Lacking just 1.5 hours of sleep is enough to cause a significant decline in alertness.
  • Daytime drowsiness – not having enough shut - eye can cause you to feel drowsy and sleepy during your most productive hours of the day.?
  • Moodiness - lack of enough sleep can cause you to feel stressed and moody which may cause you to lash out at other people and get into conflicts.?
  • Poor memory – when you don’t get enough sleep, you may struggle with remembering things and have a hard time processing information.?
  • Road accidents - driving after not getting enough sleep can cause an accident. This is because you are more likely to have a slow reaction time due to drowsiness.?
  • Lowered quality of life – sleep deprivation will cause you to lose motivation in the things that are fun. This may lower the quality of life.?

There are also negative consequences that show on the outside as well as you may start to wrinkle prematurely.?

How to ensure you get enough sleep?

There are a few tricks that you can use to ensure that you get enough sleep every night.?

Adopt these and see your sleep transform!

1. Schedule your bedtime It is easy to spend your evening binging on movies which causes you to sleep late. That said, make sure that you set a specific time that you will be going to bed.?

2. Schedule your waking up time Similarly, it is possible to sleep late and wake up too early. Schedule a time at which you will be waking up after getting adequate rest and sleep.?

3. Put your gadgets on silent mode Whether it’s your phone or tablet, ensure that you keep it on silent mode to avoid any distractions when you are asleep.?

Having too much to do every day may cause us to take sleep for granted, however as we have seen, sleep is an important part of healthy living. Always ensure that you set your lifestyle in such a way that you do not comprise your sleep. You Got This!

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Meal Of The Week

Ingredients:

9 oz. (250g) sweet potato

1 14oz. (400g) can black beans, drained

? cup (60g) walnuts

3.5 oz. (100g) coconut sugar

3.5 oz. (100g) dark chocolate, chopped

3 tbsp. olive oil

Directions:

  1. Peel, chop and boil the sweet potatoes until they are soft. Set aside to cool.?
  2. Heat the oven to 360°F (180°C) and prepare an 11x7-inches (28x18cm) baking tin lined with baking paper.
  3. Place the cooled sweet potatoes, black beans, walnuts, sugar and chocolate into a food processor and blitz until smooth. Next add in the olive oil and blitz again.?
  4. Transfer the batter into the baking tin and bake for 50 minutes. Remove from the oven and allow to cool completely on a wire rack, before cutting into 12 squares. Store in an airtight container.







Amber Hollowell???

???Lightbringer???Peacemaker???Agent of Change | Guiding Parents to EMBRACE Their Trans Child | Empowering the Silenced to SPEAK | Uplifting the Wounded to HEAL | ????????????????

1 年

Sleep has been a struggle my entire life. I was counting down how many hours left to sleep by Kindergarten. My average is 4.5-7 hours a night, 5 being consistent. At least two nights a week, I only get 2-3 hours according to my sleep app. I need more ??!

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