Day 19

Day 19 – Tired?? Adequate rest is an important part of the equation

Dr. Willey wrote this article for the Idaho State Journal, but we thought it was crucial information for you in your journey:

I want to readdress the subject on this fine day for two reasons:

1. Time and again I see people who cannot lose weight or control their blood pressure, or get their cholesterol down in light of doing everything ‘right’, because their sleep leaves a lot to be desired.

2. To provide you with some simple interventions for getting a good night’s rest.

Number one has now been completed (read the above again for reinforcement), so on to number two! Here are eight simple steps you can apply to better your nights rest:

  1. Go to bed and wake up the same time every day – even weekends.
  2. Use your bed for sleep and sleep alone – maybe one other thing that I will not mention in a family friendly article, but you get my drift.
  3. Keep your room very dark while in slumber.
  4. Avoid stimulating events such as TV, exercise, emails, etc. at least two hours before bed.
  5. Do not eat a few hours before bed, especially sugar, caffeine, and alcohol.
  6. Exercise everyday – it really makes a difference in your sleep!
  7. Use white noise such as a fan to drown out potentially disturbing noises.
  8. If you are still having trouble, use 400 mg of magnesium citrate an hour before bed as it helps your body and muscles relax. These simple steps may have a big role in your overall health picture and goals.

Until next time – Good Night!

Step 1

Reevaluate your sleeping habits with respect to the article. Jot down some of the things you can do to change your sleeping habits so you can get the rest your body needs, and give it the best chance possible with regards to weight loss.

Step 2

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 24 minutes.

Click here for the walking chart

Step 3

Take your daily supplements, and track them in the tracker!

Step 4

Time to rest. Remember that recovery is very important!

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[blockquote align=”center” cite=”Bud Wilkinson”]”If you are going to be a champion, you must be willing to pay a greater price.”[/blockquote]

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