Mindful Sleeping Methods | Healthy Lifestyle Tips

Mindful Sleeping Methods | Healthy Lifestyle Tips

We all know that sleep is very important for our bodies and our minds to function properly, and there is plenty of supporting scientific evidence out there to help you understand just how crucial it is to achieve enough quality sleep each night. Most adults actually need seven to nine hours of sleep per night to function at their very best.

 

Whether you have trouble falling asleep or staying asleep at night, we have provided some healthy tips to help you remain mindful of your sleep distractions and habits. That way, you can improve the quality of your sleep and wake up feeling rested and ready to tackle the day!

Create A Relaxing Environment

Turn your space into your own peaceful oasis. Turn off all the lights, and utilize  some aromatherapy in the room. Lavender is a wonderful sleep and relaxation aide. A couple drops or sprays on a favorite pillow can help you center yourself and focus on your breathing instead of outside distractions.

Ditch The Screens

Leave your work at the office, and leave the television in the living room. Limiting electronic distractions in the bedroom and removing temptations can help you remain mindful of your body and help keep its natural circadian rhythm in check. If temptation is too strong, turn your notifications off and place your phone on a charger across the room, so you are not coerced into upping your screen-time. Work will be there tomorrow when you wake up.

Exercise

It goes without saying that daily exercise is a wonderful way to stay happy, fit and healthy. However, it is also a wonderful tool for sleep quality. Aim to get about 30 minutes of exercise per day to support your sleep schedule and get into that deep REM sleep.

Reduce Your Caffeine (And Added Sugar) Intake

Repeat after us, no more late afternoon iced coffee! Consuming caffeine within 6 hours of your usual bedtime will keep you from getting a good night’s rest, only furthering your need for extra caffeine in the morning.

Additionally, too much sugar can also have a profoundly negative effect on your sleep. One study found that eating sugar during the day led to poor quality of sleep, and higher insulin levels. We are all familiar with that sluggish feeling that a sugar crash leaves you with. Luckily, there are plenty of sugar-free SweetLeaf® products that can help you protect your quality of sleep if you just really need that sugar-sweet fix.

Start A Sleep Ritual

Implementing and maintaining a consistent nighttime routine will signal to your brain that it is time for sleep. Try setting aside the same time each night for your new sleep ritual. It might look like daily 8:00pm meditation or reading a few pages out of a book at 9:30pm each night. Whatever newly founded habit you choose, just remember that consistency is key. Find some tips on how to make new habits stick here.

 

We hope these tips help you find your nighttime zen and become more mindful in your daily routine, so you wake up focused, rested and ready to take on your day.

Sweet dreams from SweetLeaf!

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We all know that sleep is very important for our bodies and our minds to function properly, and there is plenty of supporting scientific evidence out there to help you understand just how crucial it is to achieve enough quality sleep each night. Most adults actually need seven to nine hours of sleep per night to function at their very best.

Whether you have trouble falling asleep or staying asleep at night, we have provided some healthy tips to help you remain mindful of your sleep distractions and habits. That way, you can improve the quality of your sleep and wake up feeling rested and ready to tackle the day!

Create A Relaxing Environment

When things feel simple, we often maintain a healthy momentum. If something feels too complicated, well, the odds of sticking to it are pretty slim. So, how can you make keto simple? Try sticking to these simple rules.

  • Pick a protein – Chicken, beef, pork, turkey, fish, seafood, protein powder, eggs, etc.
  • Pick a (low carb) veggie – Cauliflower, broccoli, zucchini, brussels sprouts, cucumbers, bell peppers, etc.
  • Add fat – Butter, oil, lard, ghee, cheese, bacon, avocado, mayonnaise, nuts, etc.

Remove Temptations

Out of sight, out of mind. This is especially true when it comes to what you eat. If you have something tempting in your fridge, it’s going to be tougher to fight the urge. So remove them all together! Try removing these items from your kitchen:

  • Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.
  • Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
  • Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.
  • Legumes including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)
  • High-sugar fruits including bananas, pineapple, oranges, apples, grapes, etc.
  • Low-fat dairy & milk including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.
  • Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil
  • Processed “low carb” foods depending on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

Okay, so you may have just read that and felt your heart skip a beat. But don’t worry, you’ll stock up alternatives that will be surprisingly easy to switch over to.

Stock Smart

You know how we said you’ll stock up great alternatives? These following options are just a few great foods to focus on when revamping your fridge. Keeping foods that are keto friendly visible, and the others gone, will keep this simple.

  • Dark, leafy greens
  • Avocados
  • Veggies that grow above ground
  • Butter
  • Meat and poultry (no fillers)
  • Fish
  • Cheese
  • Eggs
  • Almond Milk
  • Berries
  • Nuts and seeds
  • Mayo, hot sauce and mustard
  • Herbs and spices
  • Low-carb flour

Pick Wise Sweeteners

Cutting out sugar may end up being one of the best decisions you make. Especially since sweeteners like, SweetLeaf® Stevia Sweetener and SweetLeaf® Monk Fruit Sweetener are natural, healthy sweeteners that are better for you anyways.

Who says you can’t make delicious sweet desserts while on keto. As long as you choose wise sweeteners, like SweetLeaf®, you can have desserts like this delicious Keto Chocolate Smoothie. If you’re making a dessert that includes sugar in its recipe, try using a conversion chart so you can use a keto-friendly sweetener instead.

Stay Hydrated

Hydration is important no matter what, but for those on a keto diet it should be an even greater focus. Eating carbs causes us to store more water in our bodies, while a keto diet flushes out more water, so it’s even more crucial to drink enough. Aim for 16 cups per day.

Choose Easy Recipes

While keto recipes aren’t required to stick to the keto diet, they do make it much more fun. Choosing a simple keto recipe allows you to make your meals more often. Try things like Low-Carb Citrus Glazed Salmon or prep and stock away snacks like Peanut Butter Banana Protein Bars.

Find more keto-friendly recipes.

Avoid Keto Flu

Maybe you’ve heard of Keto Flu, or maybe you’ve experienced it. If you have, you probably already know that it’s temporary. Not only is it temporary, but there are things you can do to help avoid the flu-like symptoms as well. In short, make sure you get enough electrolytes (especially sodium, potassium and magnesium). Salting your food generously is one of the best things you can do here; some people even add sea salt to their water. Ease into it, and take it slow as you start.

Find your favorite SweetLeaf® product here. Follow us on Facebook or Instagram for more sugar-free inspiration!