Ep. 18: 10 ways to get more sleep and wake up feeling refreshed with Leanne Spencer

In this solo episode, Leanne talks about sleep and provides 10 practical tips for improving your sleep and feeling refreshed and ready for the day. We explain what your circadian rhythm is, what affects it, what a sleep disorder is, the different phases of sleep including what a sleep cycle is. You’ll learn what a sleep staircase is and how you can create your own version to ensure when you get to bed, you’re ready for sleep. We’ll discuss the importance of natural light in the morning, as well as how to block out blue light later in the day which can seriously interrupt your sleep. You’ll also learn about how to set up your bedroom for optimal sleep, so you can wake up feeling energised and ready to go. If you need more sleep, or lack the energy you need to get things done, have a listen to this. Things we discuss in the show: OURAring: www.ouraring.com and use the code BODYSHOT2017 to get 10% off Sleep Smarter BOOK: https://www.amazon.co.uk/Sleep-Smarter-Essential-Strategies-Success/dp/1781808368/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Sleep BOOK: https://www.amazon.co.uk/Sleep-Myth-Hours-Power-Recharge/dp/0241975972/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1507807696&sr=1-1 Blue light blocking glasses: https://www.amazon.co.uk/Blue-Light-Blocking-Glasses-Registered/dp/B010B5GUH0/ref=sr_1_1_a_it?ie=UTF8&qid=1507807729&sr=8-1&keywords=+B01JU3JEJ0%7C+B01N0Y0SNG%7CB010B5GUH0%7CB019C3O2UE Ease Magnesium: https://www.amazon.co.uk/Magnesium-Ease-250ml-Activation-Products/dp/B01C45GGZG/ref=sr_1_1_s_it?s=drugstore&ie=UTF8&qid=1507807752&sr=1-1&keywords=ease+magnesium Blinds in a Box: http://www.blindsinabox.co.uk/order-online Diffuser: https://www.amazon.co.uk/Best-Sellers-Home-Garden-Scented-Oil-Diffusers/zgbs/home-garden/2826447031 Useful links: What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463 DNA test - https://www.bodyshotperformance.com/services/the-bodyshot-performance-range/?v=79cba1185463 Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 *** REVIEW! ***   If you’ve enjoyed the show, please subscribe and leave us a review on Apple Podcasts. It helps us improve the show and makes it easier for other people to find us and benefit from the content. Thank you so much!