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Top 5 Tips to Sleeping Better

Top 5 Tips to Sleeping Better

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Sleep is one of those aspects of health that is often swept under the carpet and seen as a luxury. The phrase “I’ll sleep when I’m dead” is lightly thrown around, but what is sleep deprivation really doing to your body?

Studies show that insufficient sleep can present with the following symptoms:

  • Irritability
  • Increased hunger
  • Reduce cognitive function
  • Headaches
  • Fatigue and malaise
  • Moodiness
  • Reduced immune function

Sleep deprivation may also increases the risk of diseases such as obesity, diabetes, and cardiovascular disease.

So how do you know if you’re getting enough sleep?

If you fall asleep with ease, and wake refreshed with energy in the morning it is very likely you’re getting enough of the ZZZ’s. If however it takes you ages to fall asleep, you feel restless during the night, are constantly waking, tossing and turning and when you do wake in the morning you feel like you’ve been partying all night… then you probably need more hours of sleep or better quality of sleep.

What can you do?

The following tips will assist your body in preparing for a good night’s rest and aim to improve the quality and if needed, the duration of your sleep.

Rise with the sun: getting 10-15 minutes of daylight exposure when you wake supports the production of the hormone melatonin for the following night’s sleep. Melatonin is a hormone that is naturally produced by your body and works to regulate sleep patterns.

Get that bedroom really dark! Although getting daylight exposure can assist in producing melatonin, it’s the absence of light that triggers your body to produce more of it, so getting thick black out blinds and turning the lights down or off before bed can really help your body wind down for sleep.

Focus on foods rich in tryptophan such as beef, chicken, fish, tofu, and bananas.
Tryptophan assists in the production of melatonin, and giving your body enough of the right ingredients will help it naturally produce this hormone that is essential for sleep.

Remove caffeine and other stimulants such as sugar after 1pm: stimulants cause your body to produce cortisol, when cortisol is high the body cannot effectively produce melatonin

So if you’re lacking in quality sleep or just not getting enough of it, implementing these tips is a great place to start to get you own your way to a restful night

Happy Day!

Jenna Poole
UY Nutritionist

If you don’t sacrifice for what you want, what you want becomes the sacrifice.

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In episode 4 Andy shares the secret to achieving any dream worth fighting for and it starts with SACRIFICE.

If you don't sacrifice for what you want, what you want becomes the sacrifice.

 

Making Time Management Work: UY Chats to Matt Bennett about his fears, challenges, and tips for success!

Making Time Management Work: UY Chats to Matt Bennett about his fears, challenges, and tips for success!

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We know time management can be a huge barrier for many people when it comes to embarking on a health and fitness journey. Juggling children, family commitments, work, a social life and workout schedules can be a daunting task.

For many people the fear of failure or feeling as though you have to sacrifice the things that are important to you are so overwhelming the journey to a better you never gets off the ground.

Matt Bennett is one of our Melbourne 9in6 participants. Matt and his partner Joy found they were getting too comfortable, they were heavier than they would like to be, and with Matt facing a diagnosis of dangerously high blood pressure the couple knew they had to make some drastic changes.

Matt wanted to make changes to improve his health and quality of life, but was hesitant when he heard our Change Agents mention five classes a week and a strict diet plan. Much to his surprise Matt triumphed in the program. He lost an incredible 17.3kgs and has continued to achieve amazing results even after the program finished.

We decided to have a chat to Matt about his experience in the program, his tips for time management, and how he overcame the self doubt he was feeling and smashed his goals.

 

What were the biggest concerns you had when entering the 9in6 program?

The fear of failure was my biggest concern. Since a young teenager I had always battled with my weight and been on that constant rollercoaster of whenever I did manage to lose weight I alwa