Monday June 30, 2014

Tips For Sleeping Well

Sleep is one of the three pillars of good health, along with diet and exercise, but sometimes despite our best efforts, sleeping well on a regular basis is difficult.  However, there are a few simple things you can do to ensure that you get the best possible night’s sleep.

• Invest in a good bed and good pillows. A decent mattress can be expensive, but it will be worth it in the long run, as it will help sleep, prevent back pain and problems with posture. A good pillow should support your head and neck and be comfortable.
  
  
• Avoid using your bed for purposes other than sleeping. Lying in bed reading or talking on the phone associates the bed with wakeful activities. By using it only for sleep, your body will get into the habit of winding down and going into rest mode just by climbing into bed.
  
  
• Avoid caffeine, alcohol, and stimulants for at least four hours before you go to bed. They can remain in your system and keep you awake.
  
  
• Winding-down time is important, particularly if you have a busy schedule and high stress. Taking half an hour to “turn off” your brain and relax before you retire for the night will help you leave your worries behind.
  
  

Consider attending a Yogilates Rx (Timeless Mobility) class. Learn how to calm your mind and body with gentle movements and breath.

Terry's Workouts:

2 x's 30 minutes walking each day

Monday Resistance:  Chest/front & side Delts/Biceps

25 degree incline Dumbbell Press 3 sets 10 reps 40secs rest

50 degree incline DB Press - 2 sets 10 reps 40 secs rest

Superset:  Flat Dumbbell Flys with Cable Crossover (shoulder height) - 2 sets 10 reps - 40 secs rest

Front raises - 2 sets 10 reps

Side lateral raises - 2 sets 10 reps

DB Biceps Curls - 3 sets 10 reps

---