BEAUTY SLEEP CHALLENGE
This week’s challenge will be to show your sleep schedule from your FITBIT or Apple watch or some other method you would like to share. Share in our FCB FB community
Here are 7 tips you can try this week to get your beauty sleep make sure to share below what ones you are going to try!
1. Create a sleep schedule & bedtime rituals
Set a bedtime and ensure you give yourself enough sleep time, at least 7 hours. Wash your face or have a shower: this prepares your body for sleep; just as you wash your face or shower when you get up, this can also signal the body its time to calm down, Have a cup of tea, read a book or watch something funny and light-hearted. Rituals help signal the body and mind that it’s coming to be time for sleep.
2. Create a relaxing space that cues your sense that it’s bedtime.
Make your bed in the morning, and clear off your side tables. It is hard to sleep when things are cluttered and messy it doesn’t make for a good sleeping environment. Use black-out curtains to darken your room. Have a candle or air freshener that relaxes you when you smell it.
3. Avoid alcohol and caffeine.
If you have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect. It makes you a little sleepy, but it’s a stimulant that disrupts sleep during the night. Also, avoid anything acidic (such as citrus fruits and juices) or spicy, which can give you heartburn.
If you are sensitive to caffeine, try to avoid it past noon to ensure you will be tired when it gets to bedtime.
4. Eat—but not too much.
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple, nuts, or protein shake with water), depending on your macros/ calories.
5. Water intake
Try and stop drinking water a couple of hours before bed, as drinking too much can keep you up all night peeing, which equals a disrupted sleep. You can keep a glass of water by your bed if you wake up thirsty just dont chug water right before bed.
If you struggle to have a good sleep or to fall asleep, well, all the more reason to ensure you get your workouts in; exercise is proven to increase better sleeping patterns and deeper sleep.
7.Limit daytime naps
If you’ve had a bad night’s sleep, a nap can be tempting but try not to nap because it could disrupt your ability to fall asleep at bedtime and have another good night’s sleep, which will create a hard-to-break cycle. Some people can nap and still sleep; if that is you, then you are the exception.