If you are looking to strengthen and tone your legs, these 5 bodyweight leg exercises will get you great results. Strong legs will give you a stable foundation for every exercise you do, the importance of training them regularly can’t be stated enough. In this post, I will give you five great bodyweight leg exercises that you can add to your routine or do alone.
1 – Bodyweight Squat
This classic exercise, the bodyweight squat, is a compound exercise that will work all your leg muscles. To do the bodyweight squat, follow the steps below:
2 – Pistol Squat
A more challenging variation of the bodyweight squat, the pistol squat, will really test your leg strength and balance. To do the pistol squat, follow the steps below:
3 – Jump Squat
This explosive exercise, the jump squat, is exactly like the bodyweight squat with the addition of a jump at the end. To do the jump squat, follow the steps below:
4 – Forward Lunge
The forwar lunge, using a stepping motion, will target all the leg muscles. To do the forward lunge, follow the steps below:
5 – Single Leg Hip Thrust
A great exercise that really targets your glutes is the single leg hip thrust. To do the single leg hip thrust, follow the steps below:
These five bodyweight leg exercises are a great way to strengthen and tone your legs. If you want to get the most out of these exercises, do them a couple times a week, making sure to rest your legs a few days in between. Also, try to add variety by increasing your reps you do, or switching the amount of rest in between each rep.
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For many trying to lose weight, finding healthy snack foods for dieting can make a big difference in having success or not.
Does this sound familiar? You find yourself exercising regularly and eating healthy meals but in those moments between meals when you get hungry, you reach for unhealthy snacks. This little moment of weakness ends up destroying your weight loss goals. In this article I will share with you some tips on how not to let snacking destroy your fat loss efforts and 5 healthy snacking ideas to try.
How Not To Snack Away Your Fat Loss Efforts
1) Snack Only When You’re Hungry
One reason, often not talked about on how people gain weight, is because of the unhealthy snacking that is done between meals. There are a few reasons for this happening but two of the main culprits are because people are either bored or it has become a habit. A good example of this would be the habit of always snacking when watching TV. As a result, many extra unwanted calories are consumed, even if you aren’t really hungry.
So the next time you have the urge to snack, stop yourself and really give it some thought. Decide if you are really actually hungry or if you are just bored. Once you find the reason, you can tackle the problem.
2) Avoid All Processed Snacks
Another big mistake people make when snacking is reaching for the unhealthy, processed snacks. If you make sure your breakfast, lunch, and dinners are filled with healthy, natural ingredients, then why wouldn’t you want the same for your snacks? If you are snacking on a bag of chips while watching your favorite show, you can easily take in a days worth of unwanted fat calories, without even realizing it. You can easily ruin your healthy eating day in the time you are enjoying your show.
A good way you can avoid this is to prepare some healthy snacks in advance so when the cravings for a snack occur, you’ll have access to nutrient, healthy snacks. I have a list below that you can try.
3) Stop Drinking Soda
One final diet destroyer is reaching for a soda to quench your thirst. This is no doubt one of the most popular diet destroyers that many people have.
Adding in a couple glasses of soda each day will give you a whopping amount of extra unwanted calories to your weekly intake. If you think diet soda is better because it has less calories, you are mistaken. Diet soda is loaded with sugar, sugar substitutes, and chemicals, that are very detrimental to your health.
The good news is that there are plenty of low calorie, healthy, replacements to soda available. Regular water has zero calories, is refreshing, and keeps you hydrated. Tea and Coffee also have low calories and are a good option if you want a hot drink.
5 Tasty Healthy Snack Suggestions
As I mentioned before, it is good practice to prepare some healthy snacks. I have listed below 5 tasty and simple healthy snack foods for dieting that you can try:
1) Chili Roasted Pumpkin Seeds: If you want a healthy alternative to chips, chili roasted pumpkin seeds are an excellent choice. To make it, you can follow the recipe here. You can then place equal amounts of chili roasted pumpkin seeds into small bags to have a healthy snack readily available.
2) Honey Roasted Peanuts: This protein packed snack is sweet and will definitely satisfy your cravings. You can follow the recipe here. Split the nuts up equally and store them in seperate bags, making a healthy snack available at all times.
3) Hummus & Carrot Sticks: Carrots are loaded with vitamins A & K and health boosting fiber. Dipping them in hummus will give you a creamy flavor that is very satisfying. Here is how to prepare carrot sticks and hummus. Take a small carrot and chop it into sticks, along with a small pot of hummus, place them into a container. Whenever you feeel hungry, dip the carrot sticks into the hummus and enjoy!
4) Blueberries & Greek Yogurt: Greek yogurt is a great source of protein and healthy fats while blueberries are high in vitamin C and fiber. All you have to do to prepare this is combine a half cup of blueberries with a cup of Greek yogurt. Place in a container and you have it whenever you are hungry.
5) Homemade Fruit Salad: Low calories and packed with health boosting vitamins and minerals, fruit salad is a healthy snack. To make your own fruit salad, combine a cup of your favorite fruit juice with three of your favorite fruits and place in a container. You will have it easily available whenever you want a snack.
Finding healthy snack foods for dieting can often be diifficult, leading to the eating of unhealthy snacks. I hope some of these healthier snacks I have listed can help you stay on track and crush your cravings. So if snacking has become a weight loss weakness, follow some of the tips listed above and turn your unhealthy snacking into a healthy habit today.
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In today’s busy world, we may not have the time to exercise as much as we like, so here are some ways to increase your calories burned daily. Sometimes all it takes is a little creativity and a strong desire to effectively incorporate more calorie burning into your daily routine, no matter how busy you may be. In today’s article I will provide you with five simple but effective ways to increase the amount of calories you can burn in your day.
1. Dont Stay Still For Long
Many of us spend our days seated in the same position for hours at a time, sometimes not even realizing how sedentary we have become. It is important to break up these periods with regular bursts of short activity. This will get your blood pumping into your muscles, burning more calories, and increasing your cardiovascular fitness. If it is a must to sit at your work, a standing work desk station may help.
2. Stay Hydrated
Staying hydrated is a simple but very effective way you can actually burn more calories. The reason for this is the fact that drinking enough water will have your metabolism functioning at its highest ability. Staying well hydrated can also make sure you have the energy to make it through your workout. This will give you the opportunity to burn as many calories you can in your workout.
3. Stay Active When Watching TV
It is important to not have a long period of downtime and to try and stay active as much as you can. For example, if it is your routine to watch TV for several hours every night, try and break it up. A quick 5 minute cardio workout can be performed with each commercial. A quick set of jumping jacks, mountain climbers, or burpees, will have those calories burning in a short period of time.
If you ar big into video games, you can still burn calories. Try purchasing some fitness video games, and have fun burning calories. You may even get other family or friends involved. By doing this, you can easily add to your calorie burning.
4. Always Use The Stairs
While we are usually always in a rush, it is important to avoid any escalator or elevator, and choose to take the stairs instead. Taking the stairs is a great way to add some cardio into your day as it is a great calorie burning activity. If you did an extra 10 minutes of stairs a day, this will give you over an hour extra of cardio in your week.
5. Cycle or Walk When You Can
One last way you can burn more calories is to walk or cycle whenever you have the chance. It is often routine to jump into the car to make the short trip to the corner store when it could easily be done by walking or cycling. By choosing to walk and leave the car home, you will be able to get outside, increase your vitamin D levels, and get some instant calorie burning cardio.
As you can see, it insn’t that hard to find ways to increase your calories burned daily. So if you just don’t have the time to hit the gym, start adding these five tips and start increasing the amount of calories you burn in your day.
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Are you eating an avocado everyday? We have learned growing up that an apple a day keeps the doctor away, but so may avocados! Avocados, once just thought of as something we added to salad or ate as a dip, may just be healthier than we thought. They contain healthy fats and other nutrients that have them now being called a “superfood”. Here are 6 reasons you should start eating avocado everyday.
Avocados Are Loaded With Nutrients
The list of vitamins and minerals in avocados is a quite lengthy one. There are well over 2 dozen vitamins, minerals, and healthy nutrients. This list includes beta-carotene, lutein, fiber, folate, potassium, vitamin K, vitamin C, and vitamin E. Smaller amounts of nutrients such as, zinc, manganese, iron, copper, magnesium, phosphorus, vitamin A, vitamin B1, B2 and B3, are also found in avocados.
Better Heart Health
Anytime you can improve the most important muscle in your body, the heart, it should be considered. The diet of today is loaded with saturated fats that clogs arteries and leads to heart disease. Eating avocados are not only heart-healthy but they taste delicious. The natural plant sterol, beta-sitosteral, can be found in avocados. This plant sterol has been shown to help in the lowering of bad cholesterol giving you better heart health.
Protect Your Vision
Avocados have also been shown to have possible positive effects on your vision. Several age-related eye conditions can be helped or avoided with eating a healthy diet. Avocados contain phytochemicals like lutein and zeaxanthin, which will help give you antioxidant protection to the eye tissues. This will help protect your eyes from such things as damaging UV light and age-related problems.
High In Potassium
When people are looking to add potassium to their diet, bananas are often their first choice. True, bananas are a great option, but avocados are actually higher in potassium than the yellow fruit. You can get 100 grams of potassium in a small 3.5 ounce serving of avocado. This comes out to around 14% of the RDA, while a banana will give you about 10%. With the added potassium, you can lower blood pressure, lower your risk for stroke, and lower your risk of a heart attack.
Better Nutrition Absorbtion
If you eat a diet that contains many plant foods, all though healthy, you may not be getting the full amount of nutrients. The reason for this is because some nutrients are fat soluble, which means they need an appropriate fat source to have your body absorb them. Avocados contain these fat soluble nutrients including antioxidants and vitamins K,E, D, and A.
Help With Losing Weight
This is the one that many people want to hear. Avocado’s contain the healthy monounsaturated fats, oleic acid. This type of fats can be used by your body as a slow burning energy source better than if it used saturated fat. Monosaturated fats have shown to provide better glycemic and insulin sensitivity control. This is a major factor in weight gain and also the development of diabetes. Avocados can help you feel full and cruch those cravings for diet destroying snacks. Avocados are a bit higher in calories than most fruits so you should be aware of the amount and alter the size you eat accordingly.
I hope you see that eating an avocado everyday can give you several health benefits. There are several ways to add avocados into your diet. Avocados can be eating plain, used as a dip, or put in a salad or soup. It doesn’t matter how you eat it, just make eating an avocado every day a part of your daily routine.
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I am sure by now you have heard about nuts and how they can benefit your health, but just why are almonds good for you? Almonds are actually one of the healthiest nuts. They have plenty of nutrients and have many of the health benefits we all need. Here is a list of 5 good reasons you should be eating almonds.
Almonds Are Loaded With Vitamins and Minerals
First, since health is the most important thing to focus on, let’s talk about all the nutrients you get when you eat almonds. In just an ounce, or about a handful, almonds will give you 3.5 grams of fiber, 6 grams of protein, and only 14 grams of fat. The fats in almonds are actually the good variety that we should be eating. Eating almonds will deliver to your body much needed nutrients such as magnesium, manganese, vitamin B2, phosporus, copper, and vitamin E.
Improved Brain Function
When it comes to brain function, almonds can give your brain the nutrients it needs to stay functioning healthy at any stage of your life. There are several issues with brain health, such as memory loss, lack of concentration, the ability to focus on tasks, that we all will deal with as we age. The nutrients riboflavin and l-cartinine, that are contained in almonds, can help improve brain function.
Almonds can have an effect on the cholesterol levels in your body. Cholesterol consists of good and bad types. Low-density lipoproteins (LDL) is the type you want to lower and high-density lipoproteins (HDL) are the types to increase. The nutrients in almonds can give you more of the good cholesterol and less of the bad cholesterol.
Cardiovascular Disease Protection
Cardiovascular disease is one of the leading contributors to the nations health problems. It leads to heart disease, which can cause a heart attack or a stroke. A healthy diet is one of the ways of avoiding cardiovascular problems and eating a diet that includes almonds is a great way to start. A great thing about almonds is that they can easily be added into your diet. You can eat almonds as a snack, have it in your yogurt, or add it to a salad. You can also crush them up to give you even more choices of things you can add them too.
Increased Energy Levels
The final reason on this list why almonds are good for you is the natural energy it gives you. There are multiple nutrients in almonds that can give you a natural boost in energy. These nutrients are copper, manganese, and ribolflavin. This increase in energy will have you accomplishing more during the day and having the motivation for an important workout. The importance of including exercise into your life is well documented whether it be for weight loss or just general health.
Why are almonds good for you? There are many health benefits and these five listed are just a start. Try to choose almonds that are raw in their natural casing because the less processing that is done to almonds the better.
I hope you have a better understanding why they are and start adding them into your diet today. A healthy diet and consistent exercise is the key to achieving better health.
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When it comes to the best book on paleo diet, the PaleoHacks Cookbook leads the way. The paleo diet or also known as the caveman diet has become a very popular diet because of the healthy eating it requires. While the usual diet often focuses on a restriction of calories, the paleo diet takes things beyond that.
The Paleo Diet is about taking in maximum nutrition while eliminating toxins and reducing interference of nutrients.
Replace foods that shouldn’t be in your body with the nutritious foods your body craves will have you looking, feeling, and performing better.
When you begin the paleo diet, there are a list of foods that you can and cannot eat. This is where the biggest obstacle of the paleo diet is for some. The restrictions may seem severe for many. The foods that you can’t eat are such things as starches, processed foods, dairy, sugar, etc. This may make folowing the diet difficult for some because they have been living off these types of foods for a long time.
Eating out may seem impossible and even cooking some of your favorite foods may become difficult because of the list of ingredients that are not be allowed on the diet.
What can you do about this? You either need to display some serious cooking skills to whip up some tasty meals without using these ingredients or just follow some great paleo recipes. The PaleoHacks Cookbook has the answers to your paleo cooking problems. This paleo cookbook is by far is the most popular paleo recipe book that is on the market. It’s actually an online bestseller with the number of satisfied customers in the thousands! There are testimonials from people who have purchased the book claiming how the recipe book made their lives easier. Lets take a look at the pros and cons of the PaleoHacks Cookbook.
The Good Points:
The first thing to mention is that you will have a wide variety of recipes at your fingertips. There are about 150 recipes inside the cookbook (200 recipes with the bonuses) . There should be no problem for everyone to find dishes they love. The great thing about these recipes is all the ingredients are paleo approved so you don’t have to worry.
These recipes will take away any guesswork of what ingredients to use as a substitute to flavor your food. All you have to do is follow the recipes. These dishes are not only tasty, but they are healthy too.
The PaleoHack Cookbook comes with several cool bonuses that you will find very useful. These bonuses include a One-Month Paleo Meal Plan, The PaqleoHacks 30-day Jumpstart, The Eating Paleo at Restraunts Guide, The Paleo 4x Cookbook, and ThePaleo Foods and Fails Guide. There is real value in these bonuses alone, making this another reason why this is the best book on paleo diet.
With these added bonuses you would think the price of the PaleoHacks Cookbook would cost a fortune…but it really doesn’t. This collection is quite affordable for what you get.
If you already are on the paleo diet, this can still benefit you when it comes to cooking your own meals. If you absolutely want this to work, then taking the guesswork out of what to cook is a huge step in the right direction.
A great feature of the diet is the fact that they will have you staying away from the harmful GMOs that are full of estrogenic compounds and replace them with healthy organic foods. This will bring your diet to an extremely healthy level.
If you are not satisfied with the The PaleoHacks Cookbook, it has a full money-back guarantee. The product actually has a low refund rate which proves that many are satisfied with it.
The PaleoHacks Cookbook, on a well-established site, has for several years been an online bestseller. You can be assured that you are getting real value here.
The Bad Points:
The instructions are detailed and clear but there could have been a few more photos in the book. Besides that, the recipes are great with a wide variety to choose from to keep your taste buds happy.
Something else that could be a problem is that you need to have access to the internet because the product can only be downloaded. Once you do download it, you can always print it out.
Should You Get It?
Today’s diet has become a major poroblem in this country. It contains so many processed and unhealthy ingredients that there is no wonder an epidemic of disease in this country. Anyone looking for a healthy diet to follow, will find value from the PaleoHacks Cookbook. True, the paleo diet is not one of the easier diets to follow. It may take some getting use to trying to eliminate all the ingredients that are not allowed in the diet.
Many beginners will often struggle with the paleo diet because the tasty foods that are loaded with sugar and processed foods are not here. The best way to stay focused on the paleo diet is to create dishes that are tasty and healthy. To prepare such meals, it is important to have recipes that show you healthy ways to flavor food with natural ingredients instead of processed ingredients like monosodium glutamate and soy sauce.
The best book on paleo diet, PaleoHacks Cookbook, gives you the recipes to succeed. Its a huge relief and a time saver. You don’t even have to be a great cook. Just follow the recipes. By doing this, you’ll create meals that are healthier and tastier. If you are currently on the paleo diet, this book can help assure you have success with it.
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If you are looking for weight loss, you need to know the importance of taking in protein to lose weight. Although this important nutrient is well know in the fitness community, protein is one of the most important food groups to focus on when it comes to weight loss. It is know that protein contributes to the building of muscle but it also can help in reducing hunger and food cravings.
The ease of which you can get protein in your diet make this a no brainer, as even food manufacturers are jumping on the protein bandwagon. Many companies are now adding in more protein to their product because they know it is a hot topic, especially when it comes to weight loss. Just for an example, you can purchase protein enriched tortilla wraps. A few years ago you would have never seen this.
If you are looking to get rid of some pounds and drop some weight, Here are some protein rich food options you can eat to get more protein in your diet:
Lean Fish and Poultry
When adding meat to your diet, it doesn’t always have to be just a steak. Eating steaks can give you protein, but you will also be getting a large amount of fats. You should always choose lean when it comes to meat. Cod, salmon, or chicken breasts, are leaner options and will give you a great foundation for a protein rich diet plan.
It doesn’t have to be a difficult process when choosing a high protein diet plan. It can be very simple to add some more protein into your meals. A great example of this is spinach. It can easily be added to many things. Try adding in a few leaves to your pasta. This extra protein easily added won’t have much effect on the taste but will give you a protein boost. Replace your lettuce with spinach. You will be making your sandwhiches healthier. Another easy way to add spinach is by adding it to your smoothie. You can add in the amount that suites your taste.
Canned Tuna In Water
Loading the kitchen cabinets with some canned tuna is another great way to get more protein. Not only is tuna a monoey saver, it is quick and easy to make. Tuna can be taken with you on the go with it’s easy packaging in cans or pouches. This fast preperation can easily give you a protein packed meal.
The most popular food for breakfast is most likely cereal. It is a convenient and affordable choice. However, there are several brands of cereals that are full of sugar. This is a terrible way to start your day because high sugar cereals wil eventually have you feeling hungrier throughout the day. A good alternative to high sugar cereals is eggs. They are also affordable and if you are in a rush, can be prepared ahead of time. Eggs are packed with protein and other healthy nutrients.
If you want weight loss, it is a must you get enough protein to lose weight. You may think eating a highere protein diet may be hard for you until you realize what some of your healthier options are. Try adding in some of these foods listed and notice yourself feeeling fuller, eating less, and with exercise, losing weight!
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In this post I am going to give you three of the best metabolism booster tips that you may want to think about adding to your day and to your fitness routine. There many factors associated with a successful weight loss program. The combination of your diet regimen as well as your training are just one part of that.
While the quick weight loss with a pill group will certainly inform us that the only point that matters is calories, this is really a drastic oversimplification. Attempt to tell that to a person that has hypothyroidism, for instance, and you’ll likely get put in your place.
Hypothyroidism is a problem that causes a change in the variety of thyroid hormonal agents T3 and T4. These regulate weight-loss to name a few things and also consequently, those that suffer from the problem end up having greater weight gain compared to others while at the exact same time really feeling much more exhausted.
The hormonal balances in all of us are different. You don’t have to have hypothyroidism or another condition to be a person who discovers it tougher to lose the weight.
Your metabolism plays a big part in exactly how your body responds to training and also dieting. This makes it very important to make sure that it’s ticking away and also you’re burning as many calories as possible throughout the day.
Unfortunately, there are several things can cause a person to have a slowing down of their metabolism. Such things as age, weight gain, anxiety,and a lack of activity can lead to a slower metabolism.
So how do you get your metabolism going again? Here are some tips:
When you wake up in the morning after a long sleep, you remain in a fasted state with low blood sugar and also you’ll be high in cortisol. In this state you’ll really burn even more calories. This mindset leads many individuals to try and mainttain it as long as they can by not eating anything up until lunch.
This is a mistake nonetheless, as this fasted state also reduces our metabolism. It’s not up until you place some food in your system that your body awakens and the engine starts working. When you eat you will start using up those calories for fuel, which consequently sends out a signal to the brain that you’ve eaten. The reward for this is more energy and will prevent you from snacking throughout the day. It additionally raises your metabolism.
If you’re attempting to burn calories and all you’re doing is cardio, you mat be missing out on something beneficial to your body. Weight training is in fact fantastic for increasing your metabolism especially when you use the large compound lifts like the squat, bench press, and deadlift. The reason for this is that many muscle groups are involved and a great deal of energy is used as well. Once you have actually built up your muscle mass, it takes energy just to maintain it.
Also extremely reliable is “HIIT.” This is High Intensity Interval Training which essentially suggests alternating between periods of sprinting/high intensity as well as periods of fairly lower activity like walking or jogging. A great thing about HIIT is that it usually can shorten your routine but gives you more in the way of getting results.
This mix puts you in an anaerobic state which consumes all the sugar in your blood stream as well as thus places your body in a weight loss setting throughout the rest of the day. This is occasionally called the “after-burn result.”
The post on the best metabolism booster tips is for informational purposes only. Below I found a video about some foods that can slow down metabolism that you may find interesting.
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In this post I am going to discuss some of the benefits of bodyweight training that many people do not realize they can get with this unique form of exercise. Body weight training can be very beneficial in helping you reach your health and fiutness goals. Here are just some of the benefits of bodyweight training that you can get:
Benefit 1: Versatility
Whether you want to build muscle, get better cardiovascular fitness, or lose weight, bodyweight training can help. There are hundreds of different exercises you can perform using just your body weight. Find the right ones for you and you can put together a great workout that will have you reaching your goals in no time.
For example, if muscle building is what you want, a workout that combines push ups, pull ups, and squats can help you get there. Alternatively, if better cardiovcascular fitness or weight loss is what you want, then you can create a workout that includes some high intensity bodyweight movements. These exercises can be such things as burpees, mountain climbers, high knees, and even skipping.
Benefit 2: No Equipment Needed
One of the greatest things about training with just your bodyweight is that there is no need to worry about equipment. Not only is this a big savings to your wallet, it also makes for a workout that is efficient. The need to set up or wait for machines or equipment to do your workout has been eliminated because it is not needed. Instead, in a short period of time, you can easily and smoothly transition from doing one exercise to doing another.
Benefit 3: Exercise Just About Anywhere
Unlike having to go to a gym, or want to take an exercise class, bodyweight training is not limited by the location of where it is at and can be done almost anywhere. Whether it be at the office, outside in the park, or at home, all that is really needed is a small floor space to start doing some bodyweight exercises.
Benefit 4: All Fitness Levels Can Do It
Bodyweight training is great for everyone whether you are new to fitness or not. The simplicity of most bodyweight exercise movements is something that even a complete beginner can quickly master. However,this doesn’t mean that the advanced user can’t benefit from bodyweight exercises as they can add extra repetitions or increase the speed the exercise is performed.
Benefit 5: Low Impact
One last benefit of bodyweight training is that most of the exercises are easy on the joints. There are many forms of exercise will place excess stress on your joints which can cause pain and swelling. However, bodyweight training has zero to little impact on your joints which will have you staying pain free and able to reach your goals.
As you can see in my post here, there are some benefits of bodyweight training that we all can get. It can benefit you regardless of your level of fitness or whatever your goals may be. So it doesn’t matter if you are a beginner or not, there are some benefits that bodyweight training can give you that will help you reach your goals.
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You should know by now how important sleep is to our everyday function and health, so here are 5 sleep remedies you can try to help you get some sleep.
Sleep can improve your brainpower, appearance, memory, and many vital body functions. It can also lower the risk of adding on the extra pounds, feeling tired, or contracting many health conditions. Both children and adults should try to get 6 or more hours of quality sleep to help achieve optimal health. However, even if you are getting the required amount of sleep, are you still getting the rest your body may so badly needs?
Tossing and turning all night, falling in and out of sleep, and not getting into deep sleep can have you not functioning at your best the next day. If you are one of these people who just can’t get quality sleep, it is a must you try and correct this problem. Here are 5 things to help you get better sleep and boost your sleep quality.
1: Sleep in a Quiet, Cool,and Dark Room
Trying to fall asleep while there are lights on can definitely cause sleep deprivation. Exposing your eyes to light will arouse the neurons and disrupt your sleep quality. Research has shown that exposure to light before trying to sleep can surpress the production of melatonin (the hormone that controls your sleep cycle). The lowering of this hormone at night will cause different levels of sleeplessness. To avoid this disruption in sleep, you should have all the lights off. This also includes any light that may be coming from such things as your phone, tablet, laptop, or any other light producing piece of equipment.
Having your room too hot can also disrupt sleep. You should try to keep your room at a cool temperature and have it well ventilated. Another thing that can be done is wear lighter clothing to bed or even cut back on the amount of covers you are using.
Another factor in getting quality sleep is noise as it most definitely can impact quality of sleep. Try to minimize the amount of noise in your room to avoid being restless. If you have no control of outside noise it may be helpful to try earplugs.
2: No Caffeine At Night
I am sure you know, coffee is a great source of caffeine. Caffeine causes a change to the brains chemistry by binding with adenosine which is a sleep inducing receptor that keeps you awake. It may take hours for the stimulating effect of caffeine to finally wear off. Therefore, if you love to drink coffee, make sure it is far enough away from your bedtime.
3: Getting Comfortable Before Sleep
There are many ways to improve your quality of sleep by getting yourself comfortable. For example, a hot shower can raise your core body temperature and improve your quality of sleep. A hot bath can sooth and relax your muscles and give you a restfull night. It is also crucial to have the correct bedding. It may be time to get a new mattress or pillows.
4: Try Using Essential Oils
Essential oils such as roman chamomile, valerian, cedar wood, sandalwood, or lavender oil can lead to an amazing night’s sleep because they are natural relaxants. There are lots of ways you can use essential oils to enhance your sleep quality. Adding a few drops of one your favorite essential oils into the bath can give you a magical relaxing aroma. Also, you can add these oils to a diffuser and place it in your bedroom to give you a relaxing scent that will have you sleeping in no time.
5: Have Some Downtime To Unwind
The last of the sleep remedies to help maximize your sleep quality is to get into a routine of unwinding a few hours before you go to bed. You can do this by disconnecting from all electronic devices and maybe grab a book, or listen to some relaxing music. Then the last 30 minutes of the day, stop everything, clear out your mind and allow yourself to fully focus on getting ready to sleep.
If you are one of the many across the land that find themself tossing and turning every night, I hope these 5 sleep remedies can help you sleep better. These 5 tips may seem very simple to implement but can surprisingly be very effective. So why not give them a try today and hopefully try to start enjoying the best sleep of your life.
Here is a video of more useful tips:
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