Finally Get A Good Nights Sleep & Change Your Life

Getting enough sleep is one of the most important things you can do for your overall health because it plays several important roles for your body and mind.  

Here are benefits of getting enough sleep:

  • Sleep gives your body time to repair muscle and tissue that’s been damaged throughout the day. Your body also repairs your heart and blood vessels during your sleeping hours, protecting you from heart disease and high blood pressure.
  • Adequate sleep is crucial in keeping your mind sharp. Getting enough sleep helps your brain learn, solve problems and make decisions.
  • Sleep balances hormones such as ghrelin, leptin, insulin and human growth hormone to keep your body’s functions in check.
  • Your immune system relies on sleep to fight infections and foreign invaders. Getting enough sleep protects you against common illnesses such as the flu and common cold.


Make Sure You Get Enough Z’s

  1. Set a regular bedtime and wake time. Keeping a consistent sleep schedule sets your body’s internal clock, which can help you get to sleep quicker, sleep more soundly through the night, and wake up the next morning feeling alert. Stick to your routine bedtime even on weekends and your routine wake time even if you missed sleep the night before.
  2. Create a regular bedtime routine. Extend your sleep routine into the hour before your bedtime with a relaxing nighttime routine. Try bathing, reading, meditating or another relaxing activity every night to help you transition into sleep and signal to your body that it’s time to rest.
  3. Limit caffeine intake, especially in the afternoon and evening. Keep daily caffeine intake to 400 mg (the equivalent of four cups of coffee) or less. Caffeine can interrupt sleep even when ingested six hours before bedtime, so avoid it in the late afternoon and evening.
  4. Avoid heavy meals before bed. Large, late dinners keep your body busy digesting while you’re trying to get to sleep. Eat dinner at least a few hours before bed and keep midnight snacks light.
  5. Take shorter naps earlier in the day, or not at all. Frequent or long naps throughout the day can mess with your internal clock and keep you from getting sleepy at night. If you must nap, do so in the early afternoon and limit your sleep to less than half an hour.
  6. Exercise regularly and early in the day. Exercising regularly is crucial to an overall healthy lifestyle and helps your body feel tired at a reasonable time. However, many people find themselves more awake and alert after exercise, so you may need to schedule your activity in the morning or afternoon to fall asleep at the right time.
  7. Avoid alcohol and tobacco before bed. Nicotine is a stimulant that increases your heart rate and blood pressure and, while alcohol may help you get to sleep, it also causes lighter sleep with more interruptions. Avoid both two to three hours before bedtime.
  8. Make your bedroom more sleep-friendly. Making your bedroom a more restful place can help you fall asleep more easily. Is your mattress comfortable? Most mattresses need to be replaced about every 10 years. Is your room completely dark at night? Darkness signals to your brain that it’s time to sleep, so consider buying blackout curtains and covering sources of light like alarm clocks before bed. If you usually have trouble falling asleep, consider making your bedroom a sleep sanctuary. Limit the room to sleep and sex and keep TVs, computers and other distractions elsewhere.

About Roger & Jane Hardy

Roger and Jane created Hardy Healthy Gut to show you that every problem in life is easier to solve when your mind and body are working properly.
And you don't have to be a health nut or fitness enthusiast to enjoy a mind & body that's firing on all cylinders.

All it takes are simple, daily habits that get easier and easier with practice.

The tips we teach are the same simple daily habits that helped us feel better in our 40's than we did in our 20's.
And these same daily habits have made our 50's and 60's a successful adventure!

Now we look forward to the future and we're enjoying getting older!

Which proves that age is just a number and that number isn't what's slowing you down.
Your age isn't the real cause of those aches, pains, and brain fog.

All of this is possible for you too, my friend!

So thank you for being here. I hope you use these tips to transform your life and enjoy retirement as much as we have!

Click here to learn more about how Roger can help you boost your success

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