Jillies Blog

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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.

Fitbit Inspire 3 Activity Tracker with 6-Months Premium Membership Included, up to 10 Days Battery Life and Daily Readiness Score

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.

Apple Watch Ultra (GPS + Cellular, 49mm) Smart Watch – Titanium Case with White Ocean Band. Fitness Tracker, Precision GPS, Action Button, Extra-Long Battery Life, Brighter Retina Display

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.”

Our Mood is Affected by Exercise

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body.

1 Natural Endorphins

It appears that exercise can improve our mood by actually altering our brain chemistry. 

Exercise has been found to change the levels of a number of brain chemicals, including endorphins and serotonin. Endorphins are released by the body when we exercise to block any feelings of discomfort or pain.  As well as blocking pain endorphins also appear to enhance pleasure and lift our mood.

Serotonin has a number of functions in the body including regulating sleep, libido appetite and mood.  It is thought that exercise alters serotonin levels elevating one’s mood.  Some studies have found exercise to be as effective as antidepressants for mild cases of depression.

2 Exercise is Medicine (EIM)

When we are stressed or anxious the body produces adrenalin as part of what is referred to as the “flight or fight” response.  Adrenalin readies the body for action by elevating blood pressure and increasing the heart rate and breathing rate. 

It makes sense then that one way to reduce adrenalin levels is to behave as nature intended by “fighting or flighting” in the form of exercise. 

Exercise gets rid of excess adrenalin and reduces built up feelings of tension and stress.  This is one reason why exercise is referred to as medicine.

Start slowly, you might think about taking steps instead of the lift at work. Tolerate the discomfort you feel when starting your exercise program. You may be breathless or sore in the muscles. These symptoms will improve as your lung capacity improves and your muscles get used to the exercise.

3 Self-esteem and body image

Exercise can improve a person’s fitness, strength and endurance.  When our bodies feel fit and strong it makes us feel good about ourselves. 

Regular exercise combined with healthy eating can help maintain a healthy weight range.

Similarly participating in different physical activities provides a great opportunity for people to learn a new skill and or improve one’s ability.  Improving a previous time, number of laps completed, or weights lifted, for example creates a sense of achievement which can boost a persons self-esteem.  

4 Being Social

Participating in a team sport or attending a regular class like yoga or aerobics is a great way to meet people.  It has been shown that friendships are essential for happiness.  Sharing goals with others (ie get fit, scoring goals) gives people a feeling of purpose and can help people stay motivated.  

Exercise with a “Buddy”.  Not only does this increase socialisation it encourages accountability. There is nothing more stimulating than when you are out walking when people acknowledge you.  

It is thought that some of the positive effects of exercise seen in research studies may in fact be due to interaction with other people and feeling like part of a tribe.

5 Improves Sleep

Poor sleep can be detrimental to a person’s mood. Sleep deprivation is linked to irritability, mood swings, anxiety and memory loss. 

It is thought that the rise and subsequent fall of body temperature when we exercise helps us to get to sleep.  Exercise doesn’t just help us get to sleep it improves the quality of our sleep.  We sleep deeper so therefore feel more rejuvenated.  We are also less likely to wake up during the night. 

The best time to exercise for sleep improvement is about 3-4 hours before going to bed.  

Tips for choosing the best exercise

What you enjoy

It is much more difficult to experience a mood lift if you are not in sync with the exercise you have chosen. Similarly, people are more likely to continue with the exercise if they find it pleasurable. 

People might find it helpful to reflect on what activities they enjoyed doing as a child.

Outdoor options

There is some evidence to suggest that exercising outdoors lifts one’s mood more that exercising indoors.  It may be beneficial, therefore, to incorporate some exercise options outdoors rather than for example only attending gym sessions or running on a treadmill in the living room.  

If this is your only option, then it is your best choice.

Easy to get started

Activities that do not require too much mental energy are ideal.  Not having to concentrate too much allows people to tune out. 

Rhythmic and repetitive activities (eg swimming laps) are often good choices.  Play your favourite music while you are exercising.

Be Safe

If you are out side exercising make sure you choose your times or run or walk with a buddy. Ensure if you are cycling you are well seen with reflective clothing and reflectors  on your bicycle.

If you are starting on an exercise program, or haven’t exercised for a while, be sure to get a clearance form your Medical Practitioner. Consulting with a Personal Trainer or other professional is also beneficial to ensure you get the most benefit from your exercise regime.

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.

Gym Clothes-Choosing the Best for You

Check your gym clothes to see if they are right for you. If you start your workout and your shorts are riding up, your boobs aren’t well supported or if your shirt gets really heavy from sweat then you probably have chosen your gear incorrectly.

Different workouts call for different clothes so think carefully before you put your outfit together. If your clothes are making you uncomfortable or self conscious then you are more likely to quit your program.

Wear gym clothes that are comfortable, but if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.

Tips for Choosing your Gear

Activity Appropriate

Some forms of exercise will be more enjoyable if you use activity appropriate clothing.

For example, cycling shorts are padded and can make long bike rides and an indoor cycling class much more comfortable. These items aren’t necessarily the best choice of clothing for running or group exercise classes where you need unpadded bike shorts or gym shorts. Running shorts are equally unsuitable for cycling as they have no padding and are prone to bunching and chafing.

Wearing appropriate undergarments is important to ensure you aren’t distracted with wide leg shorts (guys) and sports bras that do not fit and support sufficiently (ladies).

Stick with clothing that is designed specifically for the activity you want to do and you will be much more comfortable.

adidas Men’s Designed 2 Move 3-Stripes Shorts
Yoga Outfit for Women Seamless 2 Piece Energry Workout Gym High Waist Shorts with Sport Bra Set

Supportive Sports Bra

It’s recommended women wear a supportive bra while exercising, not only for comfort and support, but because it reduces any chance of injury.

When you are shopping for a sports bra, remember these rules — it should fit slightly tighter than a regular bra, but not so tight that you can’t breathe comfortably. Make sure there is no chafing around the armholes, shoulder straps or seams; if it has hooks or snaps, make sure those don’t chafe, either. The straps shouldn’t dig into your shoulders and the cup fabric should be smooth.

To ensure you buy the right size, raise your hands over your head. If the elastic band rides up your rib cage, you need a smaller band or the straps need to be adjusted.

Avoid Cotton Clothes use Wicking Materials

Wicking is the ability of a material to divert sweat away from your skin and through the material for easy evaporation. This helps to keep your skin dry and comfortable.

Choose clothes – shorts, underwear, inners and T-shirts – made of dry-fit or moisture wicking material that will keep you dry instead.

Cotton and other natural fibers are not naturally good wickers. Cotton clothing absorbs moisture, be it sweat or rain, like a sponge. Once wet, cotton becomes heavy and cold, loses its shape and clings to your body. This means the cold, wet fabric is next to your body, cooling it down and chafing the skin. When the muscles cool down, they can also start to cramp.

Most gym gear is now either a cotton blend, synthetic, environmentally friendly and antimicrobial. These fabrics are really nice on you skin and reduce or eliminate chafing and sweat rashes.

These fabrics are a good choice if you run, cycle, hike, or do any type of workout where you are going to sweat excessively.

Cost of Gym Gear

Gym gear can be really expensive. This is usually the big brands like nike, adidas, lulu lemon, lorna jane and under armour (to name a few). If you compare the labels on the items you will usually find that it is the quality of the material used. Some of the fabric is beautiful to wear it keeps you warm or cool moves with your body and wicks the moisture from your skin.

If you are on a budget you might find that the department stores have reasonable quality gym gear and seem to be improving all the time. I have items from the department stores and they wear well and if your workout is short you can get away with wearing these items without being over heated or cold.

It is a good idea though to purchase a good quality sports bra because this is where you need your support and if you care for the fabric it will last.

Read the care labels and wash after your workout then the sweat won’t breakdown the fabric and they will last longer.

Also mix and match your pieces to increase the number of outfits you have.

Footwear

To stay comfortable while running outdoors or on the treadmill, it’s important to buy shoes are the correct fit for your foot. There are several sports stores that will conduct an assessment on your foot and also assess your gait and recommend shoes that will give you the most support and comfort.

There are different shoes for running and also gym, if you are running long distance you may need separate running shoes because these are lighter and have more technology in the sole. Gym shoes have more support around your foot and can be a slightly heavier shoe.

Choose running shoes that are a snug fit but not tight; remember your feet can swell and lengthen over a run, so make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.

Compression Wear

Sports compression is designed to provide external compression to the body, often increasing in pressure towards the extremity of the limb – this is known as graduated compression. Compression technology can be applied to a range of garments such as socks, shorts, tights, arm sleeves, tops and more. The level of compression power in a garment is dependent on factors such as fabric structure, material and size, as well as the individual’s shape and size.

Some workout clothing is specially designed to give you support during your workouts, for example long sox are good for extra support for running.

There is no evidence to suggest one age group would benefit from compression more than another. Given that research shows compression can improve joint awareness and reduce muscle oscillation, it’s possible that older people can benefit from wearing compression in their daily lives but there’s no current research to explicitly suggest this is the case.

Wearing the correct clothing for your workout is important, however don’t allow it to be a barrier for exercise. There was a time when all that was available were cotton t shirts and shorts, plus running shoes without all the technology there is today. The golden rule is whatever works for you. You may start with buying the sports shoes and then gradually increase your sports clothing as your interest in exercise and your budget will accommodate.

Compression Socks (3 Pairs) 15-20 mmhg is BEST Athletic & Medical for Men & Women
CRZ YOGA Women’s Naked Feeling High Waist Tummy Control Stretchy Sport Running
Men’s Workout Shirts Athletic Wear Moisture Wicking, Quick Dry Men’s Active Shirts Gym TShirts

Physical Activity – Overcome Barriers

Physical Activity has become a popular and effective way to manage physical and mental illness. Doctors are now prescribing exercise as a way to manage and prevent illness. It is easy to take a pill, but making lifestyle changes by increasing physical activity has a longer lasting effect and you will experience wholistic changes in your life.

If you have read my post Barriers to physical activity you may have identified some barriers that relate to you, maybe you have made a list.

Overcoming these barriers takes commitment and adjustment, however you will feel the benefits in all areas of your life.

How to Overcome Barriers to Physical Activity

I Don’t Have Time

  • Set short, medium and long term goals. Ensure you commit to achieving these goals
  • Get motivated by others or start the local Park Run
  • Ask friends or family to do a physical activity with you
  • Walk to places you would have normally travelled to in a vehicle. At the very least, park a bit further away from your destination, or get off the bus a few stops early, and walk the rest of the way
  • Plan your activities to suit your time table, even if its short sessions

I Lack Motivation

  • Set goals and reward yourself when you achieve them
  • Think about all the reasons why you want to be active
  • Identify activities you enjoy
  • Be physically active with your family and friends
  • Take a group class
  • Monitor your progress, use charts to enable you to see your progress

I Experience Physical Barriers

  • If pain is a barrier, remember that physical activity may actually be effective in reducing pain. Listen to your body. If the pain occurs after you start your program, see your Doctor you may have suffered an injury. If you are experiencing chronic pain you may need assessment and management by a Health Professional. I personally don’t believe in “No Pain No Gain”. Pain is the bodies way of telling us that there is something wrong and we need to have it assessed and monitored.
  • Starting physical activity can be difficult when you feel fatigued, start with the end in mind. Often you’ll feel more energised after a workout. Acknowledge your sense of accomplishment.
  • I suffer from Urinary Incontinence This is more common than is realised. There are steps you can take to manage this and not allow it to affect your exercise goals

Lack Confidence and Self Conscious

  • You may be self-conscious about your body or participating publicly in a physical activity, but physical activity doesn’t mean you need to force yourself out of your comfort zone
  • Start slow with an activity you know well, and you’ll soon discover your self-confidence. This will allow you to be more willing to try new things—and step up your intensity level
  • When you attend the gym or are out walking be proud of yourself that you are out there doing if, you are way ahead of anyone else

I Don’t Have Access to a Gym

  • Make physical activity part of your daily activities for example: walk up the stairs instead of the lift, walk to work, use your housework as an exercise session, take the children for a walk, walk your pet, take up walking with a buddy
  • Use home exercise apps that suit your needs, there are several to choose from
  • Be creative and utilise your resources, exercise doesn’t have to be expensive or complicated

Remember that everyone is different, there is no one size fits all exercise program or exercise tolerance. The key is setting your goals, set them effectively and you will find the overcoming the barriers to your physical activity program are achievable.

Barriers to Physical Activity

Finding the time and interest to build physical activity into your daily life can sometimes be difficult. We can all come up with lots of barriers to avoid exercise.

The best type of physical exercise is to do what you enjoy, is within your capabilities, you have the resources for and will be sustainable.

I have listed below several common barriers to physical activity. Do you recognise any that may apply to you?

  • insufficient time to exercise
  • inconvenience of exercise
  • lack of self-motivation
  • non-enjoyment of exercise
  • boredom with exercise
  • lack of confidence in their ability to be physically active (low self-efficacy)
  • fear of being injured or having been injured recently
  • lack of self-management skills, such as the ability to set personal goals, monitor
  • progress, or reward progress toward such goals
  • lack of encouragement, support, or companionship from family and friends
  • non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
  • illness or disability
  • cost
  • facilities
  • illness or injury
  • transportation
  • partner issues
  • skill
  • safety considerations
  • child care
  • uneasiness with change
  • unsuitable programs
  • exercise/gym intimidation

Make a list from the list above or add your own reasons that might apply to you. Think of some ways to get around these barriers to enable you to achieve your exercise goals.

You may find it helpful to discuss your needs with a personal trainer, your doctor, exercise physiologist or a life coach.

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