Better Sleep For Better Health

by Nicole Cress July 01, 2016

Better Sleep For Better Health

Do you get quality sleep at night? Do you wake up well rested? Most people don't realize why this is so important. Typically adults need a good 7-9 hours of shut eye each night. This helps reduce stress, improve immune system, and balance hormones.

Poor sleep can lead to poor health consequences. Your body does a lot or recovery and repair at night. If you want to get the most out of your gym sessions then you will want to prioritize adequate sleep in order to repair and rebuild stronger muscles! You may have noticed that when you do not get enough rest that your appetite increases, this is because sleep helps regulate the hormones that control your appetite! If you are not sleeping well you do tend to eat more because you are not getting the signals to the brain for satiety. Your skin will suffer because the body can not repair the damaged cells as needed. These are all reasons to get the shuteye your body needs and craves.

"Sleep is that golden chain that ties health and our bodies together" ~ Thomas Dekker

I want to share with you some tips that you can implement into your nightly bedtime routine. That's right... an actually routine. Your body wants consistency. You could start with a book and chamomile tea, a hot bath and some yoga poses, or my personal favorite is diffusing lavender oil and meditating.

*You want to create a relaxing dark environment. Darkness will help release melatonin, the hormone responsible for controlling your natural sleep and wake cycles.

  • Try not to exercise within three hours of bedtime
  • Keep electronic use to a minimum. Cover all blue lights in the room as well
  • You may want to get a noise maker or a fan
  • Keep the room cool
  • You may want to invest in a good pillow and mattress

A lot of sleep challenges may be due to our busy lives and the demands that we have daily. You may hit the pillow and be physically exhausted but not able to relax your active mind. If this is the case, I highly recommend meditation. There are even apps that you can download on your phone and listen to right before bed. It can be very soothing and relaxing and encourage you to let go of all the thoughts that are keeping you from a peaceful sleep.

I hope that you will give some of these suggestions a try. A good nights rest is well worth well the effort!

DISCLAIMER: Nicole Cress of Maximum Performance Training is not a doctor or registered dietitian. The contents of this email or documents attached should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. All documents included or exchanged between Maximum Performance Training and the Client are not to be copied, sold, or redistributed without written consent of Maximum Performance Training.

Nicole Cress
Nicole Cress

Health & Wellness Coach, NPC National Bikini Competitor, Team BeautyFit® Athlete

Nicole Cress is a health and wellness coach and the co-owner (with her husband, Allen Cress) of Maximum Performance Training, where she helps others reach their fitness goals through online coaching. She holds a degree in exercise science from Transylvania University and advocates living a balanced lifestyle, guiding her clients to focus on being whole and well in mind, body and spirit. She is the Founder of SheLifts Women’s Retreat. A national-level bikini competitor who has been competing since 2010, Nicole is also a Team BeautyFit-sponsored athlete with a mission to help women feel beautiful inside and out.


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