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Sleep Syncing -Aligning Your Sleep for Optimal Wellbeing

Sleep is a vital aspect of our overall well-being, impacting our physical health, mental clarity, and emotional balance. In today’s fast-paced world, achieving quality sleep can be a challenge for many people.

An emerging trend called “sleep syncing” offers a natural solution to optimise our sleep patterns and promote restful nights. In this post, we are going to explore the concept of sleep syncing and how it can help improve the quality of your sleep.

What is Sleep Syncing

Sleep syncing, also known as sleep synchronisation or sleep optimisation, refers to the practice of aligning your sleep routine with natural sleep patterns and optimising sleep hygiene to achieve better sleep quality. This allows us to create a sleep routine and environment that supports healthy sleep patterns and promotes optimal rest.

Having consistent and healthy bedtime habits, such as going to sleep at a specific time (e.g., 10 PM) and waking up at a consistent time (e.g., 6 AM), is a fundamental aspect of sleep syncing. Establishing a regular sleep schedule helps synchronise your sleep-wake cycle with your body’s natural rhythms, promoting optimal sleep quality and overall well-being.

By going to bed and waking up at the same time each day, you train your body to expect sleep and wakefulness at specific times, reinforcing a healthy sleep routine. This consistency helps regulate your circadian rhythm, which is the internal process that regulates your sleep-wake cycle, hormone production, and other physiological functions.

What are the Benefits of Sleep Syncing

Improved Sleep Quality

Following a consistent sleep schedule and syncing your sleep with your body’s natural rhythms, you can experience improved sleep quality, leading to deeper and more restorative sleep.

Enhanced Daytime Alertness and Performance

Sleep syncing helps regulate your internal clock, optimising your sleep-wake cycle. This synchronisation can result in increased daytime alertness, improved cognitive function, better concentration, and enhanced productivity throughout the day.

Balanced Circadian Rhythm

Sleep syncing promotes a balanced circadian rhythm, which regulates important physiological processes, including sleep, hormone production, metabolism, and immune function. A balanced circadian rhythm supports overall health and well-being.

Mental and Emotional Well-being

Adequate and restful sleep achieved through sleep syncing can positively impact mental and emotional well-being. Sleep Syncing contributes to improved mood regulation, reduced stress levels, and better emotional resilience. It may also help alleviate symptoms of anxiety and depression.

Optimal Physical Health

Sleep syncing has positive effects on physical health. It supports healthy immune function, reduces the risk of chronic conditions such as obesity, diabetes, cardiovascular diseases and helps regulate appetite and metabolism.

Better Sleep Onset and Awakening

Following a regular sleep schedule through sleep syncing will make it easier to fall asleep at the desired time and wake up at the desired time in the morning. Your body becomes accustomed to a consistent sleep routine, making the sleep onset and awakening more effortless. Try tracking your sleep with a sleep tracker to analyse your sleep patterns.

Consistency and Routine

Sleep syncing establishes a sense of consistency and routine in your daily life. Having a regular sleep schedule provides structure and stability, contributing to overall feelings of well-being and balance.

Long-term Health Benefits

Consistently syncing your sleep over time can have long-term health benefits. It supports healthy aging, helps maintain cognitive function and memory, reduces the risk of age-related cognitive decline, and supports healthy hormone regulation.

Sleep syncing is a practice that involves aligning your sleep schedule with your body’s internal clock. By establishing a consistent sleep routine, you can optimize the timing and quality of your sleep, leading to improved overall well-being. Incorporate the tips mentioned in this article to embark on your journey of sleep syncing and unlock the benefits of a restful and rejuvenating sleep experience.

Remember, everyone’s sleep needs and preferences may vary, so it may take some time and adjustments to find the sleep syncing routine that works best for you.

Pay attention to your body’s signals and consult with a healthcare professional if you have persistent sleep difficulties or underlying health concerns.

Prioritise sleep as a pillar of your well-being, and embrace the power of sleep syncing for a healthier, more energised you.

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Natural Treatments for Insomnia

Insomnia can be a very difficult and frustrating problem, and it can have a significant impact on your health. Many people think that prescription medications or over-the-counter sleep aids are the only methods available to manage insomnia, but there are several natural treatments that can help.

What Causes Insomnia

Primary Insomnia is referred to when there is no underlying cause.

Sometimes there is an underlying cause such as a general health condition, anxiety, depression or sleep disorder. This is diagnosed as secondary insomnia.

Insomnia may be made worse by:

  • poor sleep habits (sleep hygiene)
  • substances including caffeine, nicotine, alcohol and other drugs
  • stress caused by work, financial problems, relationship issues or grief
  • medical issues, in particular conditions causing pain, hormone changes (e.g. hot flushes and night sweats during menopause , and breathing, urinary or digestive problems
  • mental health problems — insomnia can be a symptom of anxiety, depression, rumination or other disorders
  • sleep disorders, including obstructive sleep apnoea, circadian rhythm disorders caused by irregular sleep patterns, restless leg syndrome and periodic limb movement
  • life stage — elderly people are more likely to have insomnia
  • shift work— people who work different shifts often do not sleep as well as those who work set hours during the day
Why Is Insomnia a Problem?

Insomnia is a health risk and if left unmanaged can cause:

  • increased risk of hypertension (high blood pressure)
  • diabetes
  • obesity
  • depression
  • stroke
  • heart attack
  • poor decision making
  • irritability
  • mental illness
Management of Insomnia

The cause of insomnia will be diagnosed by your health professional or doctor. The management will depend largely on the cause. For instance obstructive sleep apnoea is a cause of insomnia. Your doctor may refer you to a Sleep Disorder Clinic. There you will be assessed and may be advised to have a Continuous Positive Airway Pressure machine (CPAP) to assist your breathing. This helps you to get a good nights sleep by managing your sleep apnoea.

Are There Natural Options?

There are, thankfully, quite a few natural methods for dealing with insomnia. Many people find relief in herbal remedies, lifestyle adjustments, and exercise. Once you’ve checked with your health care provider about possible medical causes for your insomnia, you might try some of these natural treatments for insomnia.

Herbal Remedies

Herbal teas and supplements are said to be a gentle and effective way of inducing sleep. Herbs with a reputation for inducing sleep include the following:

  • Chamomile – This is a long-held remedy for sleeplessness that is exacerbated by nervousness and anxiety. Drinking a cup of chamomile tea in the evenings before bed may be all you need – but it can have a slight diuretic effect, so drinking a cup an hour or so before bed might work better. You may also find it beneficial to drink it throughout the day, hot or cold, or mixed with other beverages.
  • Valerian Root – It makes an unpleasant tea, but many people have had significant success with taking valerian root capsules. Valerian is a natural sedative.
  • Lemon Balm – In contrast to valerian, lemon balm tastes very good and makes a lemony tea. Like chamomile, drinking a cup in the evenings may help promote sleep. You could mix it with chamomile tea as well.
Lifestyle Changes

Insomnia can sometimes be managed by making adjustments to your lifestyle. Here are some ideas.

Exercise Regularly

This is one of the best ways to get your body into balance and help you relax at night. Plan to exercise a couple of hours before you go to bed.

Cut Out Caffiene

Drinking coffee is very addictive. It is a stimulant as well as a social norm. Next time you are out with friends for a coffee try a herbal tea instead. You still get the social aspect however are reducing your coffee intake.

Smoking

Those who smoke cigarettes tend to have more sleep problems than non-smokers.

Diet

Make changes in your diet to reduce sugar, artificial colours and flavours and preservatives. These substances can cause hyperactivity and mood imbalances.

Self Care

Practicing self care prior to sleep can help eliminate the stressors from your day. Choose what makes you feel relaxed for instance having a warm bath, hot shower or meditating. This will help you to relax your mind as well as you body. Very often we go to bed and we are physically tired from the days work and activities however we find that our brain activity is still high (going a million miles and hour). We are thinking constantly about work, family or financial problems to name a few. If you find this is happening you might need to have a book to read or relaxing music to listen to.

Self Compassion and Insomnia

Treat yourself as kindly as you can. You’re worth it.

When you are going to sleep are you constantly finding you self critize. Are you saying to yourself “why cant I sleep, why cant I solve this problem, if I were a better parent, friend etc” then you will have difficulty getting to sleep.

Learn to be self compassionate which is turning compassion inward. Be kind and understanding rather than harshly self-critical. Give yourself encouragement rather than being cold and judgmental if you have had a difficult day at work, with your family or when challenges and difficulty arise.

Practice meditation and use these skills when you need them. The meditation below is by Kirstin Neff. Kirstin is a renouned speaker and founder of Self Compassion. Check out Kirstins website for more meditation exercises. https://self-compassion.org/

Research is finding that having a good restful sleep is a major contributor to good health and balanced lifestyle. Talk to a Health Professional or your Family Doctor if you or a family member are having difficulty sleeping and you have tried to manage his by yourself implementing strategies such as above.

Sleep Hygiene

Sleep hygiene is the term used to describe good sleep habits to ensure you get a good nights sleep.  Common sleeping problems (like insomnia) are often caused by bad sleeping habits that have been reinforced over decades.

Medications are available which are used to treat insomnia, but these tend to be only effective in the short term. Ongoing use of sleeping pills can cause dependency and don’t induce natural sleep. Therefore developing good sleeping habits, independent of medication would seem to be the best long term solution.

If you have prolonged sleeping difficulties talk to your health professional, they will be able to advise you if you need further sleep assessment to exclude other medical issues such as sleep apnoea.  You will then be referred to the most appropriate specialist for management.

Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping.  Evidence also suggests that these strategies can provide long-term solutions to some sleep difficulties.

Sleep Hygiene Tips

Regulate your Sleep Patterns

Going to bed and getting up at more or less the same time every day will provide your body with some regularity with your sleep patterns. You will find that this strict routine will help set your body clock.

Sleep when Sleepy

Try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed, you will start to worry about why you can’t sleep and end up lying awake.

Get out of Bed if you can’t Sleep

If you haven’t been able to get to sleep after about 20 minutes or more get up and do something calming or boring until you feel sleepy. Then return to bed and try again.

Sit quietly on the couch with the lights off, bright light will tell your brain that it is time to wake up. Read a non stimulating book. Avoid doing anything that is too stimulating or interesting like screen time with a device, as this will wake you up even more.

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Avoid Caffeine and Nicotine

It is best to avoid consuming any caffeine in coffee, tea ,cold drinks, chocolate and some medications because of the stimulating effect of caffeine. Some people don’t have a coffee after 4pm for instance because it the caffeine will interfere with their sleep patterns.

Resist having cigarettes for at least four to six hours before going to bed as the nicotine is also a stimulant and will affect your ability to fall asleep.

Avoid Alcohol

Avoid alcohol for at least four to six hours before going to bed. Many people believe that alcohol is relaxing and helps get to sleep but it actually interrupts the quality of sleep.

Bed is for Sleeping

Do not to use your bed for anything other than sleeping and sex. Your body will associate bed with sleep, if you use your bed to watch television, work on your laptop, pay bills and other things they distract from the real purpose of your bed being for sleep.

Clothing

Choose loose sleepwear, in materials that are cool and soft. It is purely a matter of choice but avoid tight fitting sleepwear that will make you hot and therefore wake up because you are uncomfortable.

Napping

It is best to avoid taking naps during the day to make sure that you are tired at bedtime. If you can’t make it through the day without a nap make sure it is for less than an hour and before 3:00 PM.

Sleep Rituals

You can develop your own rituals of things to remind your body that it is time to sleep some people find it useful to do relaxing stretches or breathing exercises for 15 minutes before bed each night, or sit calmly with a cup of caffeine free tea.

Relaxing Bath or Shower

Have a hot bath or shower as part of your routine. Relaxing in a warm bath, or standing under a warm shower will be refreshing and prepare you for having a good nights sleep.

Checking the Time

Many people who struggle with sleep tend to check the time frequently, this ends up adding more stress if the person can’t sleep. Worrying about whether its late or early, I havn’t been to sleep yet, counting the hours before daylight adds stress. If you have had 5 hours sleep this is what yo will focus on all day, and be tired all day.

You end up feeling very tired and overwhelmed in the morning.

Use a Sleep Diary

Using a sleep diary can be a useful way of making sure you have the right facts about your sleep rather than making assumptions. It is a good idea to only use it for two weeks to get an idea of what is going on because having a sleep diary is about checking and monitoring the amount of time you have been asleep. If you have a smart watch you can monitor it on the watch.

You may fine this blog post on Tracking Sleep helpful.

Once you have an idea about your sleep pattern give yourself a couple of months to implement changes to your sleep habits then monitor yourself again to check out your improvements.

Exercise

Regular exercise is a good idea to help with a good nights sleep. Doing strenuous exercise in the four hours before bedtime morning can be detrimental because of the endorphins released when you exercise. Going for a walk is a great way to start the day feeling refreshed.

Diet and Sleep

A healthy balanced diet will help you to sleep well but timing of your meals is important. Some people find that a very empty stomach my bedtime is distracting so it can be useful to have a light snack. At the same time a heavy meal soon before bed can also interrupt sleep. A warm glass of milk is recommended as it contains tryptophan. This acts as a natural sleep inducer.

Your Bedroom

Your bedroom needs to be quiet and comfortable place for sleeping. Check out your bed, you may need to make some changes if it is not comfortable.

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Are your pillows comfortable or do you wake up with a stiff neck and headache. Wearing an eye mask or earplugs can help if your home is in a noisy area.

Do you Sleep Alone

Sleeping with a partner can be distracting, particularly if they snore or are restless during the night. If this is happening talk to them about their sleep habits. It may be necessary for them to seek professional help for snoring or other chronic sleep issues.

Check these sleep hygiene tips and if you can identify any issues you are having or if you are needing assistance, contact your doctor or other health professional to help you to improve your sleep habits.

Why is Sleep Important

Sleep is incredibly important for our overall health and wellbeing. It helps the body to rest, relax and recharge, enabling us to be alert, energized and productive during the day. During sleep our bodies repair tissue damage, produce hormones, release toxins, and store energy. Getting enough quality sleep helps to improve our concentration, mood and overall health. It is also important for our immune system to stay healthy and fight off illnesses. It’s recommended that adults get 7-8 hours of sleep each night for optimal health.

Reasons Why Sleep is Important

Sleep can Improve Your Immune System

When your body gets the sleep it needs, your immune cells and proteins get the rest they need to fight off whatever comes their way — like colds or the flu.

Getting enough high-quality sleep reduces the risk of infections, lessens the severity of certain diseases, and improves the body’s response to vaccines.

Restorative Theory

The restorative theory of sleep suggests that sleep is needed to feel well-rested in the morning and for the body to restore cells that are used or damaged during the day.

The restorative function of sleep is supported by research that has identified a variety of important benefits that sleep provides in the mind and body.

  • Growth and Healing: Research has shown that sleep is important for tissue growth and repair. Sleep may be one of the most important ways to recover from exercise or injury.
  • Clearing Toxins: A good night’s rest may literally clear the mind. Using mice, researchers showed for the first time that the space between brain cells may increase during sleep, allowing the brain to flush out toxins that build up during waking hours. These results suggest a new role for sleep in health and disease. The study was funded by the National Institute of Neurological Disorders and Stroke (NINDS), part of the NIH.

Balanced Mood

Having a good nights sleep can help your mood. When you wake up feeling refreshed and full of energy life’s challenges seem to be easier to manage.

Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods.

Sleeplessness is often a symptom of mood disorders, such as depression and anxiety.

Sleep Improves Memory

Even though sleep gives your body the rest it needs, your mind is still alert. It’s actually processing and consolidating your memories from the day.

Better sleep has been linked to improved memory, knowledge acquisition, and learning.

Sleep can Help Prevent Heart Disease

Not getting enough sleep can lead to heart health problems like high blood pressure or Heart Disease. This is because lack of sleep can cause your body to release cortisol, a stress hormone that triggers your heart to work harder. Just like your immune system, your heart needs rest  in order to function powerfully and properly.

A recent study by the University of Colorado Boulder has pinpointed a mechanism that explains how lack of sleep affects circulation by promoting the buildup of fatty deposits in the arteries (atherogenesis), which can increase a person’s risk of experiencing a stroke or heart attack.

Sleep and Physical Activity

Not getting enough sleep can result in having less energy for exercise and physical activity. Feeling tired can also make sports and exercising less safe, especially activities like weightlifting and or those requiring balance.

Getting regular exercise can improve sleep quality, especially if that exercise involves natural light.

While even taking a short walk during the day may help improve sleep, more activity can have a more dramatic impact. Engaging in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week can improve daytime concentration and decrease daytime sleepiness.

Sleep and Obesity

In children and adolescents, the link between not getting enough sleep and an increased risk of obesity is well-established, although the reason for this link is still being debated. Insufficient sleep in children can lead to metabolic irregularities, skipping breakfast in the mornings, and increased intake of sweet, salty, fatty, and starchy foods.

In adults, the research is less clear. While a large analysis of past studies suggests that people getting less than 6 hours of sleep at night are more likely to be diagnosed as obese.

Obesity itself can increase the risk of developing conditions that interfere with sleep, like sleep apnea and depression. It’s not clear if getting less sleep is the cause of obesity in these studies, or if obesity is causing the participants to get less sleep, or perhaps a mix of both. Even though more studies are needed to understand this connection, experts encourage improving sleep quality when treating obesity in adults.

How much Sleep do We Need

The right amount of sleep varies for each individual and it depends on age. The National Sleep Foundation recommends the following ranges:

  • Newborns (0-3 months): 14-17 hours    
  • Infants (4-11 months):  12-15 hours  
  • Toddlers (1-2 years):  11-14 hours  
  • Preschoolers (3-5): 10-13 hours  
  • School age children (6-13): 9-11 hours
  • Teenagers (14-17):  8-10 hours  
  • Younger adults (18-25):  7-9 hours  
  • Adults (26-64): 7-9 hours
  • Older adults (65+):  7-8 hours

Seek Assistance

If you’re having trouble getting to sleep or staying asleep, there might be an underlying cause. It is a good idea to schedule an appointment with your health care provider. You may be referred to a sleep specialist if you have ongoing issues with your sleep patterns.

Track Your Sleep with a Sleep Tracker App

The science of sleep is both interesting and complex. When we sleep we cycle through stages and at each stage the body has a function to perform that keeps us at an optimum level of health and wellbeing.

Several of the Smart Watches and Fitbits now have Sleep Tracker Apps. These devices are equipped with sensors that measure variables like heart rate and movement, they estimate the amount of time you spend asleep and in various sleep stages giving you a more complete picture of your rest and how it changes over time.

Sleep stages are available on Apple Watch Ultra, SE, and Series 4+. This feature is unavailable on Series 3 Apple Watches since it requires watchOS 9+ and iOS 16+. https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

Fitbit Inspire 3 and Fitbit Versa 4 are also equipped with a sleep tracker.

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I have an Apple Watch Ultra and measured my sleep patterns for a few weeks. Its interesting to see how you are going and even compare the Sleep App data to how I actually felt in the morning. It was an interesting exercise because it allowed me to understand how important sleep really is and its not something that should be overlooked.

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I was always one to think I didn’t need too much sleep but now I place a lot more importance on sleep and make sure I get at least 6-7 hours night. I only measure my sleep patterns occasionally because I have that understanding and knowledge from the Sleep App data.

I will explain the Apple Sleep App because that is the one I am familiar but I think most of the Sleep Apps would be similar. The data may be presented differently.

The Apple Watch Measures Sleep in 4 Stages

If you’re not familiar with what sleep stages are, have no fear, let’s break it down. Sleep occurs in cycles. According to most sleep experts, there are four sleep cycles, which are also known as stages. 

The four stages are awake, light, deep, and REM. Now, your Apple device doesn’t use these exact terms when tracking your sleep. Instead, they focus on core sleep, deep sleep, and REM. You can also see your time awake as well.

Core sleep is the equivalent of light sleep and takes place in the first few hours of your sleep. It is the most essential sleep stage. 

Deep sleep is exactly what it sounds like. It is the phase of the sleep cycle where it is harder to wake someone up.

Deep sleep is the most important sleep stage because it lets your body release growth hormone and works to build and repair muscles, bones, and tissue. Plus, it helps keep your immune system functioning. https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/

If you follow the instructions to set yourself up to be monitored you can assess the data in the mornings, the data will look like this:

https://www.myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/
The chart in the Health iPhone app or Sleep Apple Watch app shows these four stages and how long you were in each phase.
Once your Sleep and Health apps gather enough data, you’ll be able to see your sleep cycle trends over time in the daily, weekly, monthly, and 6-month charts.

myhealthyapple.com/how-to-track-your-sleep-stages-with-apple-watch/(opens in a new tab)

Scientists still believe that the best way to measure your sleep is to assess how you feel in the morning. It is interesting to know the different stages of sleep then it gives us an understanding of why sleep is so important for us. Getting a good nights sleep consistently will improve our health and wellbeing.

I would like to know if you have a favourite Sleep Tracker App.

Disclaimer: “As an Amazon Associate I earn from qualifying purchases.”

Tips on How to Practice Self Love

Practicing self-love can be a great way to boost your self-esteem and help you to lead a more fulfilling and meaningful life. There are many ways to practice self love, such as taking time to do something you enjoy, being mindful of your thoughts and feelings, and spending time with people who make you feel good. It’s important to remember that self love is not about vanity or pride, but rather about being kind and patient with yourself.

It’s also important to practice self love even when things don’t go your way, as it can help you stay motivated and confident.

Here are some Tips on How to Practice Self Love

  • Acknowledge your accomplishments, no matter how small.
  • Celebrate your successes and recognise your hard work.
  • Talk to yourself with kindness and compassion.
  • Avoid negative self-talk and focus on your positive qualities and strengths.
  • Take care of your physical and mental health.
  • Eat healthy meals, get enough exercise and sleep.
  • Practice relaxation or mindfulness techniques to reduce stress.
  • Spend time doing activities you enjoy. This could include reading, taking a walk, or listening to your favorite music.
  • Connect with other people.
  • Find people who appreciate and support you and build meaningful relationships.
  • Avoid comparing yourself to others.
  • Everyone is unique and has different experiences, so focus on your own journey.
  • Prioritize yourself.
  • Make time for things that are important to you.
  • Make sure you take breaks and relax from work and other stressful activities.

By practicing self-love, you can become more confident and content with yourself and your life.

Tips to Make Your Morning Routine a Habit

There are so many articles about morning routines circulating through social media, many of them telling you to “drink lemon water every morning!” or “work out every morning!” These may be great ideas for some, but before you start buying lemons and gym equipment, you should actually decide what is best for you. It is very individual, decide what you want then make your plan, look at your options.

Benefits of Having a Morning Routine

  • Feeling more in control of your schedule
  • being able to prioritise your time
  • engaging purposefully with each task, rather than reacting to the demands of the day
  • anticipating what your day is going to be like and being better equipped to cope with changes
  • reinforcing that you are capable and in control of your time
  • you will feel more productive which will give you a sense of completion, self-effacy and pride in your accomplishments
  • allow you to establish healthy habits in the long term

Make a list of the things you’d like to try and slowly start incorporating them into your morning routine so that they will become a habit!

Remember too if you start off with goals that are achievable then you are more likely to commit to a change for 30 days.  This is the documented time it takes to change a habit.

Tips to Establish Your Best Morning Routine

Wake Up Earlier

Time is an invaluable asset. Highly successful people wake up between 4am and 5.30am, this allows time for them to do things that matter to them before starting on as busy day. This doesn’t have to be your time. Plan what you need to do then work back to give yourself that time to be you.

Remember when planning your goals start small and it will increase your chances of succeeding. For example set your alarm for 10-15 minutes earlier until you get used to. waking early.

Don’t set the Snooze Alarm

Setting the snooze button on your alarm clock allows time for procrastination. If you have organised what goals you want to achieve and what healthy habits you want to start in the mornings set your alarm and get out of bed immediately. Hitting snooze may feel like a win but it gives you time to procrastinate and you are more likely to stay in bed.

If you find yourself hitting snooze a lot you may have set your goals a bit unrealistically and you need to readjust your schedule. Adults require about 7-8 hours sleep a night.

If you’re hitting snooze because you’re feeling overwhelmed by everything you have to do in the morning or trying to avoid the day ahead, readjust your schedule and do one or two activities that bring you peace and enjoyment. For instance, you could wake up and do a little meditation, take a walk around your neighbourhood, or cook yourself a healthy breakfast you enjoy.  Its about listening to your body and making the most beneficial decisions for yourself.

Rehydrate

Drinking water should be the number one thing on your list. After 7+ hours without any fluids, your body is craving water. Drink a big glass of water each morning and see how much better you feel. Water is preferable to coffee first thing in the morning.

Exercise

Not necessarily an intense exercise regimen – you can simply do yoga or 20 minutes on the treadmill, a walk around the block, or some calisthenics, do something to get your blood moving. Some people use this time to run or go to the gym, again its a personal choice.

Exercise will not just make you think clearer, be healthier and scientifically happier, it allows you to combat stress as well.

Motivate Yourself

Motivation doesn’t last forever, so you need to work on your motivation regularly.  You may have motivational podcasts you listen to or have access to motivational and empowering quotes.  Motivate yourself by acknowledging your wins yesterday and holding yourself accountable.  

Schedule a little quiet time

Schedule a little quiet time. It’s great to have a few minutes to meditate, go over your goals, or just relax. This time also eliminates that rushed feeling most people have every morning. You might want to use this time to read or work on a crossword puzzle.

Connect with your partner

Use your morning hours to reconnect with your partner. Talk about your plans, your finances and even your beloved hobbies as a way to always be present in their lives.

You could even set up one day of the week as your “breakfast date”. Go to the nearest cafe for breakfast or go for a walk or run with your partner. It may do wonders for your relationship.

Bond with your children

If you have children, this is for you. Don’t be that parent who says, “Oh, my son/daughter grew so fast! I barely had time to enjoy with her/him.”

This is a reason you may have to set your alarm earlier to enable you to get done what you need to without stress and overwhelm, then you will have quality time to be with them.

In the morning, when there is less clutter in your mind and less stress in your system, make it a point to help them get dressed, cook a hearty breakfast (or bake a batch of cookies) and even talk to them about their dreams.

If you have to work early make a point of spending the time with them in the evening.  After all, you’re working so that your family will have a better time. Don’t let work get in the way of family – make time for your priorities.

Whatever you decide is best for you to do for your morning routine commit to doing it for at least 21 days. The longer you commit the more chance you have of your morning routine becoming a habit.               

Fidgets/Stress Balls

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Get 12 pieces stress balls in different colours white, black, red, orange, purple, green, blue, and yellow with different colored beads inside. These are fun ways to teach kids colors.

During my research this month I came across fidgets. My experience with fidgeting or similar was my mum telling me not to fidget and to sit still.
I read that fidgeting includes and is not limited to:

  • bighting fingernails
  • tapping fingers
  • rapid movement of the legs
  • feet bouncing up and down
  • clicking pens
  • squirming in seats
  • twirling hands

Do any of those behaviours sound familiar?

Many people with Autism, ADHD, Anxiety for example often resort to fidgeting as a means of relaxing and focusing.

I didn’t realise there is an industry out there to help people to safely and discretely channel their energy to reduce their anxiety and manage stress and very useful for a distraction.

I have used the stress balls with chimes, they seemed to be the first of their kind, and some of these squishy balls in the past. 

I also remember suggesting my clients in mental health use them for anxiety and feeling restless or agitated to help them to help them relax focus and to cope.

There are numerous designs and fidgets on the market now and available for adults and children.

I bought my grandchildren the flat one for their birthday, as a toy, not realising it had a therapeutic benefit.  It certainly helps them it helps them to be still and quiet.  They also enjoy playing with them.

There are several designs of fidgets to choose from.  They are small enough to fit into your handbag or briefcase.  The popular fidgets for children are rings, the flat design and bracelet.

What to Change to Move Forward in 2023

How many times have you planned New Years Resolutions?

Have they worked for you?

Maybe you need to take one step back and consider the following points.

One or more of these points could be the barrier to your success.

Everyone is scared of change, the path to change can be a challenge. Set achievable goals and break your goals down into small achievable steps. Even if you improve 1% a day you have succeeded.

LETTING THE OPINIONS OF OTHERS CONTROL YOUR LIFE

  • It’s not what others think, it’s what you think about yourself that counts.
  • You have to do exactly what’s best for you and your life, not what’s best for everyone else.

THE SHAME OF PAST FAILURES

  • Your past does not equal your future.
  • All that matters is what you do right now.

BEING INDECISIVE ABOUT WHAT YOU WANT

  • You will never leave where you are until you decide where you would rather be.
  • Make a decision to decide what you want, and then pursue it passionately.

PROCRASTINATING ON GOALS THAT MATTER TO YOU

  • Set your goal and go after it.  Don’t overthink or analyse your goals.  Start small and you will achieve more

YOUR NEED TO BE RIGHT

  • Aim for success but never give up your right to be wrong…
  • If you do, you will also lose your ability to learn new things & move forward with your life.

RUNNING FROM PROBLEMS THAT SHOULD BE FIXED

  • Stop running!
  • Face these issues, fix the problems, communicate, appreciate, forgive and LOVE the people in your life who deserve it.

MAKING EXCUSES FOR PAST FAILURES

  • Most long-term failures are the result of people making excuses for their past failures
  • Turn these excuses into reasons and this will allow you to move forward

OVERLOOKING THE POSITIVE POINTS IN YOUR LIFE

  • What you see often depends entirely on what you are looking for.
  • You will have a hard time ever being happy if you are not thankful for the good things in your life right now.

NOT APPRECIATING THE PRESENT MOMENT

  • Too often we try to accomplish our goals without stopping to notice the little things that make us happy in the present moment

CHOOSING TO DO NOTHING

  • Don’t choose to ignore setting New Years Resolutions because you have failed previously or are scared of failing.
  • Set your goals and follow these tips, some will give you support and encouragement

Good luck pursuing your goals for 2023 and all the best. Send me an email on your progress or leave a comment.

Exercising in the Heat

Exercising in the heat adds more stress to your body.  This is not always a problem however you should be aware of how excessive heat affects your body and modify your exercise program to manage it and reduce the amount of heat you are exposing yourself to.

It is beneficial to acclimatise yourself to the increasing temperatures so that your body can get used to the climate. Be aware of the holiday season and take care if you are going to a warmer climate for holidays and enjoy outdoor activities.

We are designed to cool ourselves however if not taken gradually then we expose ourselves to greater risk of overheating.

Be mindful of the type of activity you are doing and always rehydrate. This not only applies to runners and walkers but golfers as well, they are exposed to the heat for longer periods and if not hydrating can easily become dehydrated and experience other effects of heat exhaustion.

Studies have shown that the process of heat acclimatisation can improve your exercise performance however this must be under supervision and monitoring. 

Depending on your age, current health condition and fitness level it can take up to two weeks for your body to adapt to a warmer climate.

Signs of Heat Exhaustion (Center for Disease Control and Prevention)

  • Heavy sweating.
  • Cold, pale, and clammy skin.
  • Fast, weak pulse.
  • Nausea or vomiting.
  • Muscle cramps.
  • Tiredness or weakness.
  • Dizziness.
  • Headache.

Risk Factors for Heat Related Injuries

  • Medical Conditions, diabetes, heart disease, overweight
  • Certain prescription medications that affect blood pressure or fluid retention  
  • Alcohol consumption
  • Water consumption
  • An individual’s age
  • Pregnancy and Postnatal
  • Poor acclimatization
  • Overall Health and Fitness
  • Exercise Clothing Worn

Tips for Staying Safe when Exercising in the Heat

When looking at tips for staying safe when exercising in the heat do a quick check of whether you have any of the risk factors. If you do then it is wise and sensible to mitigate this risk by taking necessary precautions.

Medical Conditions

Always check with your GP (General Practitioner) before you start an exercise program or are going to exercise in the heat. The GP will access your physical condition and also your current medication and advise you accordingly. You can also discuss what precautions you need to take.

Alcohol Consumption

Avoid alcohol the night before you exercise because alcohol can cause dehydration. Always rehydrate before you go to bed or in the morning after consuming alcohol.

Water Consumption

Dehydration is a key factor when exercising in the heat. You can help your body sweat and cool down by staying well-hydrated with water. Don’t wait until you’re thirsty to drink fluids, take a water bottle with you and drink as you are exercising. This is important if you are going out for. longer periods. (Cyclists, Golfers, Long Distance Runners) If you plan to exercise intensely, consider a sports drink as well as water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fluid loss.

The Individuals Age

Age affects your ability to respond to excessive heat, the older we are the more we need to take into consideration how the heat is going to affect up. Prevention is one of the strategies, like the time of day you are going to exercise, try to stay out of the heat during the day.

Pregnancy and PostNatal

This risk factor would be best discussed this with your Medical Practitioner, it is an individual recommendation and decision. Your discussion with your Medical Practitioner would take into consideration your current pregnancy and health history, your past and current fitness level and any other factors that may affect your own health and also your pregnancy. You may be advised to consider walking, swimming or other sports with less impact and produce less stress on your body. There are studies to say that pregnant women should not elevate their core temperature. An article in Runnersworld.com cites a A study in British Journal of Sports Medicine which suggests that running in the heat while pregnant is not a risk factor. I would strongly recommend this is a decision to be made with your Medical Practitioner and/or Obstetrician.

Postnatal would also be a decision to be made with your Medical Practitioner, Obstetrician and/or Physiotherapist. This would also depend on your pre natal fitness, your pregnancy, birth experience and post natal recovery and support network. Discuss this as soon as you want after the birth of your baby.

There are groups of post natal ladies who walk/run in pram groups. If you were to join one of these groups, encourage your group to walk in the cooler times of the day.

Acclimatisation

If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. Be aware of the holiday period and holidaying in the warmer climates.

Overall Health and Fitness

Take into consideration your overall health and fitness including your age and health conditions. (as above). If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks and drink water.

Exercise Clothing worn

Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Wear clothes made of wicking material that absorb heat away from the skin. Avoid dark colours that can absorb heat. If possible, wear a light-coloured, wide-brimmed hat.

Check the Temperature

Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Be sensible avoid going out in the heat of the day. If you are unable to go early morning or late afternoon consider joining a gym to enable you to exercise in the cool.

Wear Sunscreen

A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer. Wear a good protective sunscreen for added protection.

Most importantly be sensible and if you are exercising outdoors pay attention to the temperature. If you start to experience any heat related symptoms stop exercising immediately and find a cool place to sit. Rehydrate with water or sports drinks and when you can apply wet towels or icepacks to your neck, forehead and underarms. Notify someone and if you don’t feel any better in about 20 minutes seek medical attention.

Exercise if fun and is meant to be enjoyable, sometimes it is necessary to take precautions to ensure our safety particularly in the Summer months.

The information on this website is for general knowledge only and is not intended to be used as medical advice. If you have concerns about your health or fitness level contact the appropriate Medical Practitioner, Physiotherapist or Fitness Professional.

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