Unlocking a Restful Sleep

We all speak about how important getting over 7 hours of sleep is. However, many of us struggle to settle down and close our eyes. Many factors go into a restful sleep. Before you try and get your seven hours you need to determine what is helping you and what is hurting your sleep.

If you’re struggling to fall/stay asleep or noticing you’re more tired than usual, keeping a food and sleep diary to track your food/beverage intake (including time of day) and your sleep patterns can be helpful. This can help you to identify if any foods/beverages may be interfering with your sleep. 

There are many ways nutrition can help support your restful sleep:

• Eat a balanced diet of protein, carbohydrates & fibre, and fat. Including plenty of fruits, vegetables, and whole grains as these foods contain nutrients such as magnesium, potassium, and vitamin B6 (all essential for good sleep).

• Avoid eating larger meals, meals higher in fat, or snacks higher in sugar right before bed. Instead, choose a balanced snack that includes fibre and protein like an unsweetened Greek yoghurt with berries.

• Limit caffeine. Ideally, avoid caffeine in the afternoon and evenings if your sleep is affected. 

• Limit/avoid alcohol intake a few hours before bedtime.

• Stay hydrated by drinking plenty of water throughout the day.

Outside of nutrition, there are other ways to potentially improve your sleep:

• Turn your bedroom into an oasis (aka a space where you’re comfortable, ideal for sleeping), getting rid of clutter and work-related items.

• Avoid screen time 2-3 hours before bedtime (turn off the TV/laptop, and stop scrolling… I know it’s easier said than done!)

• Go to bed around the same time every night (choose a time you typically get tired).

• Studies have shown that keeping your sleep environment between 62-68 degrees will quicken the transition from light sleep into mentally & physically restorative sleep.

• Keep it DARK. You can try a sleep mask, or blackout curtains, and make sure to shut off or cover anything that emits light (i.e. computer monitor).

• If you must have a light on, try using a dim red light.

• For some, exercising too close to bedtime can disrupt sleep. Aim to end your exercise at least 4 hours before your bedtime.

• Incorporate a nighttime meditation to help relax your nervous system and calm your mind.

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The Benefits of Weight Training

Weight Training burns more calories than cardio, boosts metabolism, strengthens bones, muscles, and organs, and makes your heart stronger. It also combats the effects of aging, improves neurological function and brain power, and makes you less vulnerable to emergencies.

Weight Training is a great way to burn calories. In fact, it can burn more calories than cardio, especially if you focus on compound exercises that work your major body parts. Exercises like squats, deadlifts, presses, and lunges can help you burn through calories like you wouldn’t believe.

Weight Training can also boost your metabolism. This is because it produces an after-burn effect, where you keep burning calories even after your workout. After a weight training session, your muscles need to repair and replenish themselves, which requires a lot of calories. Additionally, when you increase your lean muscle mass through weight training, your metabolic rate naturally increases because muscle requires more calories than fat to sustain itself.

Weight Training can also help strengthen your bones. It's actually the best way to ward off osteoporosis. A full-body workout will strengthen all your joints and increase overall bone density.

Weight Training can make you stronger too. A stronger body can help you perform your daily activities with less stress. Your erector spine and lumbar muscles can take the load off your spine, and you'll have a reserve of strength to cope with emergencies like changing a tire or carrying groceries.

Weight Training can also make your heart stronger. Studies have shown that exercising with weights can get your blood pumping through your heart more efficiently. It can even help unclog arteries that are being constricted by cholesterol.

Finally, Weight Training can combat the effects of aging. Many elderly people are being referred to the gym and put on a weight training program because studies have proven its effectiveness. Weight training can improve cardiovascular efficiency, strengthen bones, muscles, and organs, and even improve neurological function and brain power.

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How You Can Stay On Track This New Year

Another year, another resolution.

It’s that time of year when many people make fitness resolutions. The gyms are busy, and the classes book up quickly. In the beginning, you may find the first few weeks easy. You feel energized like you could definitely make this part of your routine.

But then there comes a point in January where the desire has worn off and the motivation has dropped. People have started to refer to January 17th as Quitter’s Day, because statistically, that is when most resolutions fizzle out.

So, here are our tips to help you stay on track and keep your resolutions alive this year!

BE REALISTIC:

Don’t make your resolutions unattainable to you. Keep it simple and sustainable. If you have not worked out in a while, you would not say you are going to work out every single day. You build up to it. Maybe start working out twice a week and get into a groove. If you are realistic with yourself, it will make keeping your resolution easier.

PLAN AHEAD:

More often than not, if you put something off long enough it will never get done. This is the same with working out. I suggest planning your workouts for the week ahead, and then actually going through with it. Put in your diary or calendar, and tell people you are going to work out. Making that plan will help you to hold yourself accountable.

TALK ABOUT IT:

Don’t keep your resolutions to yourself. If you tell someone about your resolution, it can make it more realistic. It can help you be responsible and lean on them for support. You never know if they could share the same resolution and come and workout together and keep each other motivated.

TRACK YOUR PROGRESS:

Keeping track of your progress is a helpful way to keep you motivated. Don’t be afraid to celebrate the small milestones; like reaching a new sprint speed on the treadmill or even trying a new class. These small-term goals within your resolution will help you to see how far you have come, and help you stay on track.

DON'T BEAT YOURSELF UP:

Some days, I get it, you don’t feel up to it. Life can throw anything at you. Don’t be discouraged by this and don’t let the little things in life hinder you. Don’t obsess over the occasional slip-up, that will not help. Accept it and do your best every day.

STICK AT IT: 

Statistically, they say it takes 22 days to make something a new habit and 6 months to make something within your personality, so keep at it: have faith, be persistent and resilient. It will come.

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Written by Bethany.

Live in Harmony Co-Creator, In-house Registered Behavioural Technician, Certified Personal Trainer.