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Mar 18, 2016
MOVEMENT, EXERCISE AND REST

Sleep, Gotta Get It

Sleep photo courtesy of Nicole Akers

This is a guest post by Nicole Akers, a blogger and curator of health information at nicoleakers.com. We swapped posts today as part of a 7-day blogging challenge we both joined. Thanks, Nicole, for sharing some valuable information that is a great follow up my earlier post on sleep


We want it and we want it now.

We live in the information age, are constantly connected socially or professionally, and when we want sleep we want it now.

We must have it, or we cannot function.

“Gotta get it now, gotta get it now

Gotta get it now, I’m gonna take you down.”

We’re not really singing with the Black Eyed Peas, but we are singing for zzz’s. Whether or not we catch those zzz’s partly depends on our Circadian rhythms, our bodies’ natural clocks and when they get out of whack they can take us down. That’s why our whole schedule is messed up for a week or more when the time changes. The “spring forward” when Daylight Savings Time starts keeps us from springing anywhere gleefully for a week or so until our Circadian rhythms are restored.

How much sleep do we need? Experts suggest 7.5 to 9 hours of sleep is just about right for adults.

Sleep isn’t merely a time when the body shuts off and repairs itself. While you rest, your mind is still awake repairing and restoring itself so that you can live up to your full potential.

Regularly skimp on sleep and you’re headed for a breakdown.

If there’s a breakdown it might be because you’re in bed, and still can’t catch a wink of sleep. Maybe you got sucked in to your favorite program, football went long, or you were compelled to do a last minute social network check right before bed.

Everybody does it. Right? So, what’s the problem?

Blue wavelengths—which are beneficial during the day because they boost productivity—are harmful at night. The blue light from laptops, phones, TVs makes sleep difficult because it has a higher concentration of blue light than natural light, which suppresses the sleep inducing hormone melatonin. One aid is F.lux. It is a software that can be downloaded onto your computer and mobile devices to make them look like indoor lights. If you add your location the computer screen will automatically adjust when the sun rises or sets accordingly. Blue blocker glasses are another relatively inexpensive solution and a good alternative for those who don’t want to turn off the electronics at least an hour before bed.

Still can’t catch those zzz’s? Meditation may be the answer. Meditation is a tool for taming the voice in your head. It focuses on your breathing and bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps break the busyness in your head so that you can relax using whatever technique feels right to you. If you’d like to enjoy a trial meditation try headspace. Want to sleep like a baby? This meditation is designed to appeal to the kid in all of us. If you’ve had too little sleep, meditation may be the focus you need the next morning to increase a sense of calmness and clarity.

If successful sleep is elusive it may behoove you to recenter your Circadian rhythms, minimize electronic blue light, get some blue blocker glasses, or meditate.

Like this post? Please share your successes, and your sleep stumbling blocks. Nicole welcomes followers of her blog @nicoleakers.com, on LinkedIn Nicole Akers, or on Twitter@Nicole Akers10.

Welcome! If you’re new here and don’t want to miss a thing, be sure to CLICK HERE TO SUBSCRIBE to the Faith & Sweat blog updates. Thanks for visiting!

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Hi! I'm Amy Hoogervorst, a National Board Certified Health and Wellness Coach, integrative health coach, and creative entrepreneur offering grace and space for a healthier you. Read More…

Amy Hoogervorst is a ReCODE 2.0 Certified Health Coach. Badge is blue and green lettering primarily on a white background

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A Puppy PSA: No amount of caffeine (or sugar) can A Puppy PSA: No amount of caffeine (or sugar) can make up for a poor night's sleep.

Both caffeine and sugar, as well as a room that's too warm or bright or noisy, can interfere with sleep.

The good news, if your sleep wasn't up to par last night? You get another opportunity for quality rest tonight. (Or most anytime you want, if you're this guy.)

How can you set yourself up for success tonight? Think through what you already know about your habits and sleep hygiene. What's one small thing you might be able to do differently today or this evening that could lead to better sleep?

And in the interim ... Who else wants a nap? ✋🏼

#thursdaythoughts #psafromthedog #psafromahealthcoach #sleep #naptime #takecareofyou #restandrestore #westielife #selfcare #healthcoach #selfcareisntselfish #graceandspaceforahealthieryou
Why is good sleep important? Let me count the ways Why is good sleep important? Let me count the ways ...

1. Good sleep improves immunity, as the cytokines produced during sleep help the immune system fight common infections such as colds and flu. Chronic sleep loss can increase risks for immunodeficiency.

2. Quality sleep this lowers the risk of serious health problems such as heart disease, high blood pressure, and diabetes. Heart rate and blood pressure decrease during sleep, allowing the heart and vascular system to rest. Sleep also impacts the body's relationship with insulin. Seven+ hours of sleep a night helps regulate blood sugar.

3. Sleep benefits brain health by giving the brain a chance to grow, reorganize, restructure, and make new neural connections. A lack of sleep also impairs judgment and an ability to think quickly.

4. Sleep improves mood and helps people manage stress by reducing incidents of poor performance, muddied thinking, and low energy. Quality sleep also can reduce anxiety, depression, and other mental health strains.

5. Weight loss and maintenance are more successful with quality sleep. Short sleep of less than 7 hours per night has been linked to a greater risk of weight gain and may lead to greater food cravings and lower energy for other activities such as exercise.

Which of these health benefits of sleep interests you most?

(Information sourced from the National Sleep Foundation, the National Institutes of Health, and the Centers for Disease Control and Prevention)

#sleepforhealth #sleepbenefits #worldsleepday #qualitysleep #graceandspaceforahealthieryou #integrativehealthcoach #nbchwc #sleephealth #physicalhealth #mentalhealth #brainhealth
Wait. Pause. Notice. Be still. That's the message Wait. Pause. Notice. Be still.

That's the message I got this afternoon, when I looked up and noticed I'd been sitting in my parked car in front of this bush for a full five minutes. And I hadn't seen it.

I was absorbed by something else. My mind elsewhere, making a list and checking it twice, so to speak. And when I looked up, the beauty of this holly took my breath away. The way the light was hitting the leaves and berries at that moment, I had to get out of my car and snap a pic.

Almost immediately, I felt my shoulders relax, my heart open, my mind clear, even if only for a moment.

'Tis the season. For the hustle and bustle. Life on the hamster wheel. Automatic pilot. The checking off of lists. But that doesn't have to be the only way.

What's helped you - wait, pause, notice, be still - lately?

#gratefulforapause #breathe #graceandspaceforahealthieryou 
#mindfulawareness #pause #nature #notice #lifepractice #spiritualpractice #bestill #integrativehealthcoach
Been a while since we've done this together ... Wo Been a while since we've done this together ... Women's Wellness Walk in the Woods, this Saturday morning - who's interested? Send me a DM if you're in central NC - Durham, Chapel Hill area - and would like to get outside this weekend and explore an area trail in a small group. Nothing strenuous, and nothing boring. 😁 

#graceandspaceforahealthieryou #integrativehealthcoach #letsgo #wellnesswalk #getoutside #autumninnc #chapelhill #durhamnc #durm #trailwalk #freshair #movement #physicalactivity
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