Hello Rockstars and Headliners!
Welcome to another round table discussion on fitness, health and best wellness practices, doing what we can to make each day better so that you can age gracefully!
The holiday season can be a stressful time of the year. We have shopping, wrapping, mailing packages and traveling again!
This month we are talking about sleep and 3 things you can do to help you sleep better each night even as the holiday season kicks into high gear!
*Hydration
That’s right H2O, the essential life source that you all know very well.
But why?
Water can help the body regulate its temperature, and when you are sleeping you want a lower body temperature to have a deeper sleep.
Pounding water right before bed will not help, that will only make your nighttime bathroom breaks more frequent and less sleep comes knocking.
Simple Tricks:
Hydrate throughout the day by drinking 32 ounces in the morning before lunch and then another 32 after lunch.
Don’t like the taste of plain water!?
Try adding these in your Nalgene bottle:
-Raspberries
-Blueberries
-Tart cherries
-Cucumbers
* Melatonin
melatonin, a hormone that regulates the body’s sleep-wake cycle. In other words, making the body more relaxed and ready for sleep.
Food Rich in Melatonin:
-Tart cherries
-Fish
-Milk
-Walnuts
-Fresh Grapes
*Carbohydrates
Carbohydrates can help send you off to dreamland. You just need to choose the right ones. Instead of sweetened carbs like cookies and cake, reach for whole grains, like oatmeal. Oats are high in the amino acid tryptophan, which gets converted to serotonin, a neurotransmitter that helps us relax. Skip heavily sweetened oatmeal and instead top it with some chopped nuts or berries.
Healthy carbs to add to your nighttime snack:
-Oats -Wheat bread with peanut butter and banana -Wheat bread, peanut butter and walnuts
In summary we need quality sleep to help us stay at our healthiest, strongest and let our brains function at the highest level possible!
-Jake Cheney Rockstar Fitness, LLC.www.RckstarFitness.com
Resources:
By Frances Largeman-Roth, RDN
March 16th, 2021
Dr. Wendy Bazilian,
May 19th, 2021
Live with Kelly and Ryan