Feb 122017
 

Oh, that elusive sleep.  That time to relax and regenerate.  To heal and repair.

 

If you need that coffee or two (or three) every morning you may get some very useful tips in this post.

 

Sleep isn’t just important for your mind and body to have energy and be alert.  Lack of sleep can contribute to serious health issues which you don’t want.

 

So let me have your attention for this “tip-filled” post on the importance of sleep and how you can get your fair share.  I’ll even throw in an amazing caffeine-free latte recipe for your afternoon “pick me up”. 

Bye Bye Sleeping Through the Night

Have you said “bye bye” to sleeping through the night?

 

Are you feeling exhausted or “running on stress hormones” all day?

 

Do not fear, I have some great tips (and an amazing recipe) for you!

 

The science of sleep is fascinating, complicated and growing

 

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

 

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

 

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

 

OMG – What aspect of health does sleep not affect???

 

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

 

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.  For real!

 

Try not to skimp!

 

(Don’t worry, I have you covered with a bunch of actionable tips below.)

 

Tips for better sleep

 

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

 

  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat. Need help? I know I did and this is one step I took.

 

  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.

 

  • Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).

 

  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

 

So how many of these tips can you start implementing today?

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

 

Serves 1-2

 

  • 1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
  • 2 cups of boiling water
  • 1 tablespoon tahini
  • 1 tablespoon almond butter (creamy is preferred)
  • 2 dates (optional)

 

  • Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
  •  Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
  •  Blend until creamy.

Serve and Enjoy!

 

Tip:  You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?

Fat Loss Tips #3 – If you even want to see your ABS, you need this

 Sleep helper

sittingTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

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References:

 

http://www.thepaleomom.com/gotobed/

Fat Loss Tip #3 – From Your Fat Loss Expert – Sleep

http://www.precisionnutrition.com/hacking-sleep

Busy Mama Detox Tip – Detox Bath

 

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