Do it every night and feel better- SLEEP! Plus a Barre Workout

This week, Sabrina performed an at-home barre workout which included a combination of pilates, yoga and ballet moves. Barre exercises are great for all levels. You don’t need a ballet barre or weights. Any sturdy chair and a set of cans will do! Barre workouts target smaller muscle groups while using larger muscles groups to stabilize each exercise. You will be amazed at how many small muscles you never even knew you had!

Part IV of our Wellness Series covered the importance of better sleep. Getting enough sleep is essential for maintaining your optimal health and well being. When it comes to health, sleep is as vital as eating a balanced diet and exercising regularly. Adults should be getting anywhere from 7-9 hours of sleep per night. This is the time your body heals and recovers so you can take on and conquer the next day. Better sleep means a better you!

Not getting enough sleep can lead to a sleep deficit that can have long-term effects on your body.

A sleep deficit puts you at a higher risk for:

Alzheimers/dementia
Cardiovascular disease
Depression
Diabetes
High blood pressure
Obesity
Colds/infections

Getting enough sleep may bring down your risk of the conditions mentioned above, but their are other benefits as well!

Being well-rested promotes:

Healing repair of cells
More creativity/productivity
Better brain function
Increased muscle growth
Stronger immune health
Improved mood & energy
Weight loss and fitness
A longer life

Although our busy lives may be keeping us up at night, a good nights rest can also be disrupted by many things. The quality of your sleep can be just as important as the amount of sleep you get.

Avoid these things to promote better sleep:

Drinking too much caffeine
Drinking too much alcohol
Eating too much/too little
Working on computer/phone right before bed
Going to bed before you are sleepy
Watching the clock
Laying in bed if you are not sleeping
Napping after 4pm
Having serious conversations right before bed
Using your bed for anything except sleep & sex

Here are some simple things you can do to promote better sleep:

- Eat healthy
- Relax
- Meditate
- Read
- Journal your thoughts
- Listen to bedtime stories
- Use white noise
- Take a warm bath or hot tub
- Buy a comfortable mattress & bedding
- Use noise-canceling headphones
- Keep your room cool and dark
- Use a sleep mask
- Drink chamomile tea before bed or earlier in the day
- Rub lavender oil on the soles of feet
- Engage internal sleep/wake cycle
- Have a pre-sleep routine that you start at least 1-hour before bed

If you stick to these guidelines and adopt healthy sleep habits, they will help you feel better and increase your odds of living a healthier life!