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.”

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.

Is Walking Good for You

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Walking is sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.

Walking is the perfect low impact way to exercise. It’s easy to do, you don’t need any special equipment and you can start at the fitness level you’re at.

If you havn’t exercised for a while or are embarking on a fitness plan don’t forget to visit your doctor to have a physical assessment this will rule out any physical conditions that may cause you any problems. Another reason to visit your doctor is to get a baseline, then you will have a starting point and will be able to monitor your improvement. When starting out start slow, even10 minutes of walking daily has been documented as being beneficial.

How to Get In The Habit Of Walking

Getting and staying in the habit of going for a walk each day can be a challenge. We spend most of our time sitting down, this is not good for our body and can lead to a host of health problems. Most of us sit at work, we eat sitting down, and because of our busy lives we are exhausted by the end of the day and watch television or sit and read.

A great place to start is to find a walking track you enjoy, preferably around your neighbourhood. If this is not possible because of your safety, weather or other factors save your walk for the weekends. You may find it is more convenient to walk before or after work, some people even walk at lunchtime. Be creative!

Taking the same track every day helps form the habit. It’s also encouraging when you notice that you can walk the same loop faster or with less effort over time. It proves that you’re making a difference and are getting stronger and your fitness is improving.

Track your progress with a Fitbit or Smart Watch.

Listening to your favourite music, podcast or audio books is also helpful. Upbeat music is great, gives you fun tempo to keep in time to.

Consider walking with other people. Find a walking group in your area, or talk a friend or neighbour into becoming your walking buddy. Not only is it more fun to walk when you have someone to talk to, it will also give you accountability.

It’s much easier to commit to a walking workout when you know that other people are waiting for you and relying on you to join them. This is a safer option too.

Give these tips a try and see if they help you make walking a daily habit and an integral part of your health, your fitness, and your life.

Setting SMART Goals

Goal setting is important when you are working towards a Healthy Lifestyle.

SMART is an acronym you can use to guide your goal setting.

To make sure your goals are specific and attainable, each one should be:

  • Specific (simple, sensible, significant).
  • Measurable (meaningful, motivating).
  • Achievable (agreed, attainable).
  • Relevant (reasonable, realistic and resourced, results-based).
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

How to Use SMART

1. Specific

Be specific and think about your goals in terms of thinking about:

WHAT you want to change

WHY you want to make the changes

HOW you are going to achieve it

WHEN you expect to achieve it

To begin this process think about one area of your life you want to change because you want to bring more enjoyment to your life or you want to be healthier. It might be that you want to make changes in one of these areas; your diet, exercise, mental health, sleep hygiene or reduce your alcohol intake.

Be specific, you will have more success if you choose one area and focus on that for a period of time. When you see you are achieving your goals you will have the motivation to keep going.

For example you may have just had a check up at the Doctor and found you have hypertension (high blood pressure) and you have been told you need to “lose some weight” and “improve your lifestyle”. This statement is very broad, there is nothing specific that you can focus on.

Making changes in one area of your life has a positive effect and you will notice improvements in other areas. If you were to commence a weight loss program you will notice you start to sleep better, have more energy and will interact more with family and friends.

To make this more specific start by stating your goal in a precise format.

For example:

What do I want to change: I want to lose weight.

Why do I want to make these changes. I need to make these changes to improve my health, manage my blood pressure and improve my lifestyle. I am totally sick of the way I have “let myself go in the last few months”. I want to fit into all the clothes I have in my wardrobe. I cannot afford to buy anymore. I want to feel alive and sexy again.

How am I going to achieve this. I am going to achieve this by setting SMART goals and following the plan I formulate.

When do I expect to achieve it. I will set short medium and long term goals. I will have weekly, monthly and three monthly targets.

2. Measurable

Making your goals measurable will enable you to track your progress and stay motivated. Assessing your progress will help you to stay focused and meet your deadlines.

Another benefit which is equally important is to acknowledge to yourself that you have achieved your weekly goal (an example would be to lose 1 kg weight). You will have a feeling of achievement and this will give you the encouragement and incentive to continue.

An example of how a specific goal may be written

3. Achievable

Your goal also needs to be realistic and attainable to be successful. Attaining your goals may be a challenge however this does not mean they are unachievable. Be patient and kind to yourself. Have you planned short term, medium term and long term goals?

Few people like change, identify if your resistance to change is getting in the way of achieving your goals.

Look at creative ways you can plan to accomplish your goal. Set up a support system with your family and friends to help you achieve your goal.

Seek assistance from a professional to give you a kick start. Contact a Professional Life Coach, a Wellness Coach or a Medical Professional.

4. Relevant

This step is about ensuring that your goal matters to you, and it aligns with other relevant goals. Ask yourself if this is the way forward for me.

Your goal needs to be important to you. It needs to have significance or, otherwise, it can easily be discarded….

Revisit your initial commitment and ensure you are still on track. If you do get off track reassess your position and reestablish your commitment to your goal.

The path to success can be a challenge, It is not uncommon for people to take two steps forward and one step back. It’s the moving forward that counts.

5. Timely

A SMART goal must be time-bound in that it has a start and finish date. If the goal is not time-constrained, there will be no sense of urgency and, therefore, less motivation to achieve the goal.

In the case of an ongoing goal like weight loss you will have your plan divided into short, medium and long term goals. The targets you will achieve will be set at frequent intervals.

When you are setting up your SMART goal plan make sure you write it clearly and leave space for your own comments. Make your goal sheet into a poster and attach it to the wall or your fridge where it is in full view.

Celebrate each goal you achieve by getting yourself a reward or marking a series of points for the goals you have achieved. Treat yourself to a weekend away, treat yourself a new outfit. Do something to acknowledge your achievement.

Download the PDF for setting SMART Goals.

The information in this article is provided for general information purposes only. It should not be treated as a substitute for the medical advise of your own doctor or any other health care professional. If you are making lifestyle changes it is a good idea to consult your doctor to discuss theses changes and monitor your health.

How to Kickstart a Healthy Lifestyle

There is no right time to kickstart a healthy lifestyle.  There will always be something to make our decision to live a healthier lifestyle a challenge. 

It is a fallacy to think it will easier when COVID-19 is under control, the threat of getting sick has gone, when our job is secure, when we start working from the office again, when our kids go back to school. There are heaps of when’s!

Decide you want to make the change then believe in yourself and you will.

What is a Healthy Lifestyle?

The World Health Organisation defines a healthy lifestyle as:

A way of living that lowers the risk of being seriously ill or dying early.  Not all diseases are preventable but a large portion of deaths, particularly those from coronary heart disease and lung cancer can be avoided. Scientific studies have identified certain types of behaviour that contribute to the development of noncommunicable diseases and early death.

Health is not just about avoiding disease.  It is also about physical, mental, and social wellbeing.  When a healthy lifestyle is adopted a more positive role model is provided for other people in the family particularly children.

What do I need to change to live a Healthy Lifestyle?

Food Intake

Clean eating is a way of eating that focuses on natural, mostly unprocessed foods. When we talk about diet, we’re not talking about the latest and greatest weight loss program. In this case, we’re talking about a way of eating. The focus with a clean diet is on fruits, vegetables, meats, and gains in their most natural, unprocessed form.

Instead of eating pizza, pasta, bread and fried chicken, a clean diet consists of meals like steamed broccoli and grilled chicken, omelet’s, homemade chili or steak, baked potato, and a side salad. In essence, it’s going back to how we used to eat before there was a fast-food restaurant at every corner and grocery stores packed with processed foods and meals ready to heat and serve.

The idea behind clean eating is to get back to consuming fresh, mainly unprocessed foods that contain their full nutritional value. As an added bonus they aren’t stuffed full of preservatives, additives and flavour enhancers. The main reason for choosing to stick to a clean diet is to eat healthier.

Sleep Hygiene

If you are going to have the best chance of improving your lifestyle by changing your habits, an area that most of us overlook is the amount of sleep we get at night. If you are you a shift worker you may have difficulty managing to establish a sleep pattern?   There are so many factors that can affect the amount and quality of sleep we get, like snoring, our partner snoring, our age, work hours, anxiety related to work, poor sleep hygiene or no self-care routine, strenuous exercise before going to bed.  The lack of and inability to sleep causes its own stress and this sets up a cycle of anxiety.  

Take the time to monitor your sleep patterns and seek professional assistance if required to ensure you have healthy sleep hygiene habits.

You may be advised to have a Sleep Apnoea Test.

The data from the Sleep Apnoea Test will include information about your sleep, such as:

  • How long you spend in each sleep stage
  • How often you wake up
  • Whether you stop breathing or have trouble breathing
  • Whether you snore
  • Body position
  • Limb movements
  • Unusual brain activity patterns

Management of your sleep issues (if any) will then be attended to by your health professional.

Mental Health

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices.

Mental health is important at every stage of life, from childhood and adolescence through adulthood.

We can monitor our own mental health by being aware of our thoughts and feelings, moods and behaviour in relation to our environment, family and social interactions.

If you identify that there are excesses or deficits in your behaviours, inability to manage your mood or other signs or symptoms you are unable to manage contact a Health Professional or seek help from your Doctor.

Your mental health can be affected by so many issues, for example: from your day to day interactions, diet, motivation or feelings of self worth.

Move More

Get regular exercise. Exercise is not a “one size fits all” situation.  Take the time to think about what type of exercise you like to do. One of the most important aspects about an exercise routine is to make it enjoyable, you will be more likely to sustain the program is it is enjoyable.

Getting exercise doesn’t have to be a major effort, one of the most enjoyable exercises is to walk.  Walking is very low cost and it gets you out in he fresh air and sunshine.

If you are starting an exercise plan ensure you visit your Family Doctor to have a physical check up. It is unwise to start an exercise program if you haven’t exercised for a long time or if you have never exercised. Start slowly to enable your body to get used to moving and your muscles, tendon and ligaments will gradually strengthen. This also refers to attending a yoga session or other exercise program you commence.

Find your Purpose

Having a purpose in life is vitally important. Your purpose is the reason you get up every morning. Life without a clear purpose can get boring and unsatisfying and. lead to bad habits like overeating, smoking drinking alcohol and in some cases poor mental health.

A lack of purpose can result from being recently retired, losing your job or other major events could have caused you to you to loose your sense of connection to your self, family and friends.

Plan to do something meaningful each day to make you want to wake up in the morning and jump out of bed and give you the excitement you have not felt since you were a child. This will give you a sense of direction and create meaning in your life.

It is never too late to take up a new hobby or enrol in a course you have always wanted to do.

Don’t Drink Too Much Alcohol

Similar to tobacco, too much consumption of alcohol brings unwanted health and daily consequences. Some damages include high blood pressure, liver disease, digestive problems, mental health problems, learning and memory issues, and possible consequences leading to death. Although a certain amount of alcohol can be beneficial, controlled drinking is crucial in all situations.

Drink More Water

Hydrating yourself is important to many physical and biological activities and benefits. Some benefits of staying hydrated include weight loss, skin elasticity, mood balance, temperature control, and much more!

A good amount of intake per day for men is roughly about 13 cups (3 liters) and for women is about 9 cups (2.2 liters).

All the best in your pursuit of a Healthy Lifestyle, if I can be of any assistance please send an email to jillie@jilliesblog.com

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