4 Tips For More Restful Sleep

If you feel that a full night of rest isn’t really important, think again.  Without restful sleep and enough of it, your entire health suffers.  Sleep is important for youthful skin, mental clarity, a strong immune system and for maintaining a healthy weight.  Not to mention you’ll make healthier food and lifestyle choices then if you’re tired and lacking motivation.  Even if you eat well and exercise enough, but just aren’t seeing the results you desire, it could be your sleep to blame.

 

Minimize Media Time

It seems most people are on their phones all day.  I am like most people, except that once I realized that the light emitted from my phone (along will all my other devices) impacts sleep quality, I replaced checking my phone or computer before bed with better habits. What happens is that our electronics and energy-efficient lightbulbs all produce artificial light. When exposed to this light in the evenings, our bodies circadian rhythm is thrown off.  During the day, these blue lights are actually meant to keep us alert, but at night they are harmful to our health.  These artificial lights will disrupt the secretion of melatonin, the sleepy-time hormone that influences our circadian rhythm.  A lack of melatonin and working the night shift has been linked to cancer, diabetes, heart disease, and obesity (source: Harvard Health Publications).

So, what to do?  Minimize exposure to blue light at least an hour before bed.  You can also install dim red lights which have the least impact on melatonin and circadian rhythm. You can also purchase a pair of ultra-sexy, blue-blocking glasses.  They actually aren’t cute at all, but if you’re someone who has to be on your computer or up working late, I’d definitely consider buying a pair.

1. Create Calming Nighttime Habits

So now that you won’t be using your electronics before bed, you’ll need a replacement nighttime routine.  Instead of browsing Facebook in the evenings for probably the 100th time that day, I have some tips of other things to do.  Remember those things called books?  Try reading one.  Had a stressful day and have a ton of things on your mind? Journal or try coloring in a coloring book.  Feeling achy?  Take a warm shower or bath.  Have a significant other?  Talk to them.  Or try some of these other recommendations below.

2. Use Essential Oils

I have an essential oil for nearly every situation or ailment, but nighttime is when I use my oils the most.  Lavander, chamomille, ylang ylang, cedarwood, bergamot, and sandalwood are some of my personal favorites for calming my body.  There are a few ways to use essential oils, although my preferred methods are to diffuse them into the air using a diffuser, or use them topically on the soles of my feet, on my wrists, or behind my ears (the oils can be used topically on other parts of the body too).  Sometimes I will sprinkle a couple drops of oil on the bottom of my steamy shower so that the scent can rise all around me. Other times I will put a couple drops on a tissue, then rub it over my pillow. Just make sure you get quality oils, like the ones from doTerra, which are certified therapeutic grade.

3. Use Magnesium

Even if you’re getting enough magnesium in your diet, the body can actually only absorb about 50% of it.  Magnesium is beneficial for sleep in that it moves calcium for your bones to your bloodstream, thus acting as a natural muscle relaxant.  If you are someone who really struggles with sleep, I absolutely recommend taking magnesium supplements, bathing in a magnesium bath, or using magnesium oil.  To see what else magnesium can help with, check out its 101 uses.

4. Meditate

There are different ways to go about meditating, so figure out what works best for you.  To calm my mind and body before bed, I like to drape my lavender-filled eye mask over my eyes while I focus on breathing.  I start with even breathing by inhaling through my nose for about four seconds, then exhaling through my mouth for four seconds.  After breathing like this for a few breaths, I then switch it up to the 4-7-8 method so that I’m breathing in through my nose for four seconds, holding it for seven seconds, then exhaling through my mouth for eight seconds.  Try this at least three times in a row.  If I don’t do this, I also like to use the meditation app called Headspace.  It takes ten minutes of your time a day and is particularly great for those new to meditating.

 

Try out all these tips for quality sleep.  If you are still having trouble sleeping or are continuing to wake up feeling exhausted, then let’s talk.  Schedule a complimentary 50-minute consultation with me and we will get to the root of your health concerns!

5 Ways to Start Sleeping Better

Like most people, I love to sleep, but I haven’t always been a great sleeper. These days my head hits the pillow and I’m out, but those nights when I just couldn’t fall asleep no matter how tired I felt really stunk. I hate the feeling of being tired but wired, or being wide awake, tossing and turning, and unable to get my mind to rest. With our modern world’s media obsession, I absolutely believe we aren’t sleeping as well as we used to, and that technology is a huge factor. I’ve certainly always been that person dicking around on my phone or computer or watching tv or listening to music right before bed, but quality sleep is so important that I’ve changed my ways. Here are some tips to improve your beauty regimen and better your sleep:

1- Turn your cellphone off at night. Ok, do not panic cellphone-addicted readers… Want better sleep?  Then turn your phone off at night!

Our phones produce a light that triggers our brains to stay awake, thus disrupting the body’s natural sleep-wake cycle (source: Sleep Foundation). This causes tension in the body that releases the stress hormone cortisol, especially if you’re doing something like playing a video game or checking your email. Cortisol triggers the body into “fight of flight” mode, which can negatively impact sleep. I always encourage my clients to get in the habit of powering down their devices (computers, tablets and televisions included) at least one hour before bed to get their brains to shut down for sleep mode. I’ve done this experiment myself and found that I do, in fact, sleep better. And when you get better sleep, it makes it that much easier to make healthier choices throughout the day. For example, do you find that when you’re tired and lazy you go for easy food options, like pizza or pre-made sandwiches versus a healthy meal? We look for foods with sugar or caffeine to give us that temporary boost of energy, but temporary is the operative word here because this type of energy does not sustain.

2- Create a nighttime routine. There are so many ways to relax before bedtime, it’s just a matter of finding what works best for you. I definitely recommend cutting back on sugar and caffeine, especially later in the day. Some other ideas to relax include: stretching, giving yourself a little self-massage, drinking something warm and soothing, reading (not on a device!), or journaling. Journaling before bed is ideal and therapeutic because it gives you the opportunity to let out all the stresses and thoughts bouncing around your head that could potentially keep you awake at night. I spend that time reflecting on my day, writing down what I’m grateful for, and like I said, just writing whatever is on my mind. One other thing I’ve found that works wonders for me is using essential oils. Lavender oil in particular is intended for relaxing, so I will put a little dab of the oil on my pillow or in my oil diffuser to get me bed-ready. Lavender eye pillows are also very soothing.

3- Blackout. Don’t get too excited, I’m not talking about drinking yourself to sleep. Black out your room at night so that as little light as possible is showing. That includes any lights inside or outside your room, which may also include night-lights or those little blinking lights from your wireless modem or whatnot. The darker your room, the better.

4- Silence! Same idea as #1 and #3. Just like light, sounds are distracting and keep your brain active, so try not to fall asleep with a movie or music still on. If so inclined, you could invest in a white noise maker. If sound is something you can’t control, such as noises from the street or a noisy roommate, ear plugs might be helpful.

5- Get naked. Cooler temperatures trigger the “let’s sleep now” response in your body, so while you could go light on the comforter or heat, I prefer to sleep naked. This also gives your body a chance to breath and to get in a more relaxed state, since sleeping overheated can also negatively affect your cortisol levels. High cortisol affects other aspects of your health, like anxiety levels, weight gain, unhealthy food cravings, etc.images

 

 

Want to get even better beauty sleep and health? Visit my website and schedule a complimentary health coaching consultation with me so we can find out what works best for your lifestyle.

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.