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!

Five Tips for Winter Weight Loss

By now you are two weeks deep into your New Years Resolution. At this point you are either killin’ it with your goals, forgotten all about them, or are somewhere in between. Of course, if your goal has to do with weight loss, January is not the most ideal time to start this mission. Not only are humans programmed to eat differently in the winter and to store fat for survival, our Vitamin D and Serotonin levels drop, which are both partially responsible for regulating appetite control (source: The Week). While storing fat for survival isn’t really necessary for the modern person, it’s still coded in us, and can make weight loss at this time more difficult. Not to mention while our ancestors were out fighting the brutal cold, we are inside sitting at our computer moving less. If your resolution (or whatever you’re calling it) has to do with weight loss, then try some of these tips:

Add in more vegetables, whole grains, and protein to naturally crowd out unhealthier056dc8b9-0d45-4361-9623-ac8de532a497 foods. The more you can fill up on healthy, whole foods, the less room you’ll have in your stomach for junk. Everyone is different, so while you may thrive on a high-carb diet, others might do best on a high-protein diet. Experiment for yourself and find what works best for YOUR body. Whatever you find, stick to warm, grounding foods in the winter and try as much as possible to eliminate processed foods, soda, and sugar from your diet to see weight loss results.

Eat more sweet vegetables. If you’re at all like me and get crazy sugar cravings, then try incorporating some sweet vegetables into your diet like carrots, sweet potatoes, winter squash, or beets. I’ve found this helps satisfy the craving, and if it doesn’t, then sneak in a little bit of quality dark chocolate earlier in the day. Because our will power is strongest in the morning, I like to add some cacao nibs to my breakfast smoothie to get that craving out of my system.

infused waterDrink more water. Sometimes when you feel food cravings come on even though you just ate a meal and shouldn’t really be hungry, this can be a sign of dehydration. Try having a tall glass of water before reaching for the snacks, and if you want extra weight loss points, then fancy up you water by infusing it with a lemon slice or some cucumber slices. Lemon water has great benefits for weight loss by helping with digestion and detoxifying the body, but the benefits are greatest when the water is served warm.

Eat more mindfully. How many meals have you consumed in your life without even having a chance to really enjoy or process the meal?  Maybe it’s because you didn’t eat all day and by the time you eat you’re starving, or maybe it’s because your busy schedule doesn’t allow you time to sit down and even smell your coffee, but eating more mindfully means sitting down, chewing your food, breathing as you eat, and really appreciating the meal. It’s not unusual in our fast-paced society to just scarf down a meal (sometimes even on the go!), so just make a bigger effort to give yourself enough time to eat. The slower you eat the greater chance your brain has to catch up and realize when it’s full. This is often the cause for overeating when you eat so fast that your mind doesn’t catch the moment it should be signaling you to stop eating. If you want a book full of tips on how to eat more mindfully, check out this book by Thich Nhat Hanh.

Switch up your workout. I’ve found that switching up my work out has incredible results for weight loss. Changing things up gives your body a challenge and helps you work the various muscles, versus doing the same routine and plateauing with your weight loss. Although I’ve learned by now that abs are truly made in the kitchen, exercise is still important for weight loss, plus mental and physical strength.Sweat Ladies, I cannot stress this enough, DO NOT BE AFRAID TO LIFT WEIGHTS! Weight lifting gets you toned and builds strength without bulking up, not to mention it’s important for bone health. Mix this into your workout at least a couple times a week if possible, and try out some other fun exercises like walking, dancing, barre classes, pilates, swimming, etc. If you don’t really know where to begin with your exercise regime, I like to tell my clients to think back to what activities they loved doing as kids. Quite often the same activities we loved as kids still are fun for us now, especially if you can find a workout buddy to do them with. I’d also like to note that you should listen to your body. If you’re feeling burnt out, or if you just did an intense workout the day before, do not be afraid to do a restorative yoga class or go for an easy walk, something that still gets you moving without overdoing it.

 

If you found this post inspiring, or if you have tips of your own, please share in the comment section! Just remember to keep a positive attitude with your weight loss goals, because weight loss doesn’t just happen over night.
Learn to fall in love with the process and the results will come!