Today we need to let the truth out of that bag…. The truth is your health and your goals are a journey and it takes consistency, determination and persistence to reach them.
In the past we have seen so many people almost reach a goal but yet then gave up when they were so close to unlocking their true body & health potential.
So yes, consistency is KEY but for today the missing ingredient is actually something that is so underrated and not looked after. I believe we treat it quite badly sometimes and we almost will allow anything to get in front of it….
The missing ingredient is SLEEP….
In this over-caffeinated, over-worked and gadget addicted world we now live in, it is no wonder most of us are having trouble with getting enough sleep. In-fact researchers from Oxford, Cambridge, Harvard, Manchester and Surrey universities have found people are sleeping almost two fewer hours a night than they were in the 1960s. As a result, our health is deteriorating.
There is actually not one good thing about not getting enough sleep. I understand some of us have to work at it differently to others because they work shift work, or some find it sometimes impossible being new parents or have serious sleep trouble, I totally understand but for the rest of us how can we work on our sleep in NOW to not only improve our health but to get better results and performa better? First of all, I think we must understand the affect poor quality sleep has on our lives.
Let me talk about this first;
✨ WEIGHT GAIN
Individuals who don’t get adequate sleep are more likely to gain weight over time. Contributing to this weight gain is an increased number of calories consumed during the day, particularly high-fat foods consumed later in the evening according to the Harvard medical university
✨ INCREASED RISK OF ILLNESS
Your body is more susceptible to stress without a good night’s sleep. The immune system does not function optimally, and inflammatory proteins and blood sugar levels increase in response to lower levels of insulin being released throughout the night. Chronic short sleep duration is also associated with hypertension, obesity, diabetes, and cardiovascular disease.
✨ INCREASED RISK OF INJURIES
When you are exhausted, both physically and mentally, there is an increased risk of injuries, errors, and accidents. This NBCBc tired state of mind may lead to mishaps like stubbing your toe, cutting yourself in the kitchen, falling, or getting into an accident.
✨ DECLINE IN COGNITIVE FUNCTION
There are measurable changes in brain activity that occur after a period of sleep deprivation. When you do not get a sufficient amount of sleep, your mental performance suffers, impairing your ability to process new information and perform more complicated tasks. This may also impact your overall mood, focus, and high-level cognitive function. Sleep loss has been shown to impair decision making, which may lead you to make choices that you wouldn’t make if rested – this effect may be even more pronounced as we get older.
✨ INCREASED ANXIETY
Without sufficient rest, you may have trouble keeping your emotions in check. Increased feelings of irritability, anxiety, sadness, and anger are common. You may even find that you are more vulnerable to unprovoked bouts of laughter or tears.
If that doesn’t help you want to improve your sleep remember the Critical activities that happen during the sleep state
Internal organs rest and recover, allowing tissue repair, muscle growth! (yes, we want this remember) and protein synthesis primarily occur during sleep
Hormones that help regulate appetite control, stress, growth, metabolism, and other bodily functions are released. Does this not make you want to fall asleep right now?
Memory Consolidation occurs, which is essential for learning new information.
But how can we improve it when we are working 12-14-hour days have more responsibilities than ever before PLUS we want to wind down before bed by watching our favourite telly show? Well, unfortunately something must give. Perhaps you could record your favourite TV show to make sure you are getting in bed with enough time to reach 7-9 hours of sleep.
Fortunately, there are a fair few ways you can help improve your sleep and the amount you are getting;
👉🏻 Avoid high sugary snacks and caffeine in the afternoon. My general rule for clients is 2-3pm cut off time from consuming caffeine/ pre workout or high sugary snacks.
👉🏻 Try crowding out large meals at night time with things like yoga, journaling, reading or connecting with a loved one. Digestion requires energy. So, when you have consumed a large meal at night the body will not be able to completely rest as it digest the foods.
👉🏻 Try some carbohydrates and proteins at night.
👉🏻 Avoid late night beverages, as it will get you up in the middle of the night hindering on your sleep quality.
👉🏻 Create a bed time ritual – switching off electronics 1 hour before bed and not switching it back on an hour after waking or out it in aeroplane mode.
👉🏻 Journaling and writing down what you grateful for can help wind down. If work is playing on your mind as soon as you get home from work just write down everything that is on your mind – then disconnect from it. You can’t usually change anything until the next day anyways so there is no point worrying (this is hard but worth remembering)
👉🏻 Busy thinkers… if you think of anything jot it down in a notebook next to your bed, get it out of your head onto paper.
👉🏻 Wake up and go to bed similar times every day. Creates routine for your body clock.
Now we have the tips out of the way - Lets talk about your Circadian Rhythm.
Understanding your body’s internal clock—or circadian rhythm—is the first step to better sleep.
Your circadian rhythm (also known as your sleep/wake cycle or body clock) is a natural, internal system that’s designed to regulate feelings of sleepiness and wakefulness over a 24-hour period. This complex timekeeper is controlled by an area of the brain that responds to light, which is why humans are most alert while the sun is shining and are ready to sleep when it’s dark outside.
Your circadian rhythm causes your level of wakefulness to rise and dip throughout the day. Most people feel the strongest desire to sleep between 1:00pm and 3:00pm (a.k.a. the post-lunch, afternoon crash) and then again between 2:00am and 4:00am, but this can vary from person to person. That’s why some people are “morning people,” while others function best in the evening. Your circadian rhythm can also change as you age. When you were a teenager, for example, your body was programmed (so to speak) to sleep for more total hours, as well as go to bed and wake up later.
If you follow your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule (like if you stay up late pulling long hours at work one day or sleep in one Saturday), can disrupt your body clock. Follow these three tips to keep your circadian rhythm functioning as it should.
1. Stick to a Consistent Sleep Schedule. A regular bedtime is one part of the equation, but waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to grab some extra shut-eye on weekends, but doing so can throw off your body clock during the week.
2. Go for an A.M. Walk. In the morning, exposure to the sun (or indoor light), won’t just give you an energy boost—it can also reset your circadian rhythm. A quick outdoor stroll in the morning will give you enough sun exposure to signal to your brain that it’s time to start the day. No time to walk? Simply raise the blinds or switch on your brightest light instead.
3. Limit Evening Tech. Bright lights in the evening hours can throw off your body clock by confusing your brain into thinking it’s still daytime. Artificial blue light (the type that laptops, tablets and cell phones emit) is the worst culprit, so try to power-down tech devices at least two to three hours before bed.
If you took one or two of these ideas to assist with your sleep, you may not only improve your health but your mood too. Remember it is consistency that trumps all, we must do something long enough to actually see a difference. Get a head start to your 2022 goals by starting with your sleep today!
😉
Channy xo