Official Blog of WeddingShape.com

Sleep secrets revealed

Ahh, sleep. It’s vital to good health, mental focus and memory. But most of us aren’t getting enough – especially if you’re planning a wedding – which leads to weight gain, moodiness and stress.

Lack of sleep, without getting into the nuts and bolts of the science and research, causes your hormone levels to get jumbled and mixes up your biological clock. All bad news.

It’s also the time where your body rebuilds itself and recovers from the stressors of your day. In our society, however, we’ve traded in a solid night’s worth of sleep for working extra hours, addressing invitations, researching caterers, watching late-night TV and socializing.

But you can get back on track and reap the benefits of a sound slumber. Follow these seven sneaky sleep secrets:

1. Cut out caffeine.
Coffee, soda and chocolate can keep you awake. And if you’re especially sensitive to the effects of caffeine, stay away all day. Consuming it six, 10 or even 12 hours before bedtime is a sure way to keep you fired up.

2. Avoid alcohol.
A nightcap or a glass of wine with dinner may help you fall asleep sooner. But alcohol also increases how often you wake up, making sleep less restful. Plus, alcohol prevents the deep, restorative sleep associated with growth hormone production.

3. Exercise at the right time.
People who exercise fall asleep sooner and have sounder sleep, but if you work out within three hours of bedtime, you may have trouble snoozing. Exercise causes your body temperature to rise and that makes it more difficult to sleep. Try exercising in the late afternoon so your body temperature’s back to normal by bedtime.

4. Be consistent.
Your best bet for good sleep is to stick to a regular bedtime and wake-up call…and yes, that includes weekends. Doing this helps get your internal clock on the right rhythm to anticipate sleep.

5. Make it routine.
Create a pre-bedtime ritual to cue your mind and body that it’s time to wind down. Include whatever activities you find relaxing, like meditation, listening to soothing tunes, reading a good book…Taking a hot bath is a good option, too, because it’ll trigger a sleep-promoting drop in body temperature.

6. Turn off the TV and rotate the alarm clock.
The glow of the television screen and clock can delay the onset of sleep. Also, by turning your clock around, you won’t watch the passing minutes, leaving you anxious and irritated about how tired you’ll be in the morning.

7. Deal with wake-up calls.
Undoubtedly, there’ll be nights when you wake up with sudden concerns – “Did I order the favors?” “Will we have enough wine?” When this happens, don’t turn on the light to check out your checklist. (Bright lights tell your brain it’s time to get up.) Instead, write down all the worries you can think of before you hit the sack, and then outline a plan-of-attack so you can clear your mind and doze off easily.

To learn more stress-busting, fitness, nutrition and sleep strategies, check out WeddingShape Diet and Fitness Guide for Brides. You’ll receive tons of tips and tricks that will help you get in the best shape of your life for the biggest day of your life: www.weddingshape.com

And for success stories of brides just like you, check out: http://www.youtube.com/user/weddingshape

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides