It is wedding season!  Or at least it soon will be…

With a seemingly endless list of things to do and prepare for the big day this year, one can feel overwhelmed to get into shape or retain your sanity. However, take a deep breath and relax. Let’s discuss a few methods to help you feel energized, relaxed and in shape before the day you put on that dress or suit…

Sleep. You cannot overestimate how important this is. There will be plenty of tasks to take care of for your wedding day, which is only natural for the biggest day of your life. However, you will not tackle these tasks any more efficiently if you are feeling fatigued, forgetful and error-prone. Sleep hygiene is the term used to refer to modifiable factors that can influence not only your quantity, but quality of sleep as well. Here are a few methods to help you improve your sleep and your ability to tackle all those wedding-related tasks!

• No eating or strenuous exercise before bed. You should begin to relax at least two hours prior to bed time.

• No electronic devices or bright lights (cell phones, computers, TVs, etc). These can disrupt your brain’s efforts to relax and enter full sleep state. Avoid using the television and computer at least one hour before bed.

• Stick to a pattern of sleeping. Add a routine, such as reading or a bath, prior to bed to encourage training your brain to prepare for sleep. Perhaps more importantly, be consistent with your sleep time and the time that you need to wake up. The more you stick to your sleep plan, the easier it will get to have restful sleep and fall asleep.

• There is some variability, but some studies have suggested that a minimum of seven hours of sleep is beneficial, and no more than eight. Some literature also recommends between six to seven hours. However, there are some outliers: some individuals claim to function best with nine. Find out what works best for you! (And again, be consistent!)

• Some research has highlighted the importance of acquiring sleep between the hours of 11 p.m. and 1 a.m., where the brain can enter sleep states and get its best rest unlike other times of the night. Get to bed by 11 p.m.!

• Ensure your bedroom is functional for sleep. Keep the room cool and dark! If you have pets that disturb your sleep, consider keeping them outside your bedroom. (Quick side note: Recent research has shown that pets who sleep in bed with owners present hygienic risks too!)

• If possible, avoid naps. Naps can fragment the normal daily/nightly dosage of a sleep cycle.

• If you have trouble falling asleep, do not linger in bed for more than five to 10 minutes. Do not turn on the TV or computer either! Instead, the American Sleep Association recommends to try sitting in a chair and relaxing with some deep breathing.

• If you consume caffeine, do so only before noon. Caffeine can linger in our systems hours after consumption. Sodas and tea can have some caffeine too, so be aware of that. Smoking, medications and alcohol consumption can also disrupt sleep.

• If you are working out and getting into shape for your big day, remember that sleep plays a pivotal role in allowing our brain to help initiate release of Growth Hormone in our bodies. Growth Hormone is important in muscle repair and recovery in our active bodies! If you are looking to build muscle, GH can assist with this too.

Good luck with your wedding preparations!
Fitness Editor, Dr. Ryan Shum