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Sleep

Amber glasses to improve sleep

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Is it hard for you to get enough high-quality sleep every night? Do you find it hard to fall asleep fast? You may know by now that getting high quality sleep every night is crucial for optimal health and performance so finding tools or strategies to help you improve the quality and quantity of sleep is beneficial.

On the last post about sleep we talk about the negative impact that blue light has on quality and quantity of sleep, blue light is the light emitted by screens of electronic devices and we also need to consider that we´re not following the wake-sleep cycle that goes with nature.

When we´re exposed to blue light especially in the night when the sun sets the circadian rhythm gets out of sync and our brain doesn´t produce melatonin to fall asleep so the best step you can take is avoid electronic devices but since this is difficult for most of us then using amber glasses is a good option.

Amber glasses have demonstrated through research to be effective at blocking blue light leading to improvements in the quality and quantity of sleep and helping restore the circadian rhythm and production of melatonin.

Amber glasses have increased popularity in the last years thanks to being effective at blocking blue light while making it possible for us to maintain our normal activities, but this doesn´t mean that we can´t binge watching a documentary o series or that we can keep playing video games or checking social media or e-mail late night.

These glasses are an effective tool we can use when we need to get something done, when we need to finish a project and we need to stay up late in front of our computer finishing the last details.

Spending too much time in front of a computer or electronic device can also affect your eyes, some people may have blurry vision or even headaches. Even when some people say that amber glasses don´t work and it´s all a marketing strategy, there´s researching showing that they are effective.

For me it all comes down to how much time you spend in front of a computer or any electronic device, if you spend 6 to 7 hours or more per day then using amber glasses to block blue light especially in the afternoon and night then they will be beneficial.

To get enough high-quality sleep we want to mimic the cycles of nature and make sure that the circadian rhythm in in sync and send our brain and body the right messages through the eyes. Getting sunlight exposure in the morning sends the signal to our body that it´s day time and we need to be awake and darkness late afternoon when the sun starts to set sends the signal to our body that it´s time to produce melatonin to sleep so if we´re not able to turn off all electric devices when the sun goes down we can use amber glasses to block blue light from the screens.

If you can turn off electric devices some days of the week like weekends, if you can turn off the computer, laptop, tablet do it. Also avoid checking social media and email when you are already on bed a couple of minutes before you want to fall asleep. Amber glasses are a tool we can use to help us block blue light when we need to be in front of the computer finishing a project but if we can turn them off then we should take advantage of those moments to get high quality sleep.

Let us know by leaving a comment on our Facebook and Twitter account if you spend more than 7 hours in front of a computer and if you´ve been having trouble to get high quality sleep every night.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How blue light impacts sleep

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Have you been having difficulties to fall asleep? Are you having sleep problems or a bad night sleep?

We spend too much time in front of a computer, laptops, tablet, cell phone or any other screen but we don´t think about the negative impact that this have in the quality and quantity of sleep. It´s not only the fact that we´re exposed to electric light from the moment we wake up to the moment we want to fall asleep, the type of light we´re exposed and the times of the day have a negative impact on sleep.

The light that the screens of electric devices like computers, laptops, cellphones, etc; and electric bulbs release is blue light.

Even when artificial light has a huge positive impact on our lives by helping us get more things done, it also has so many negative impacts for our health and our life. Some years ago the only source of lightning was the sun and people worked and schedule their day according to the light of the sun, they worked more in coherence and harmony with nature and the environment until we had access of artificial light and when this happened we were able to illuminate our evenings and nights which causes a lot of health problems.

We saw in the last post how the circadian rhythm works and the access to light at night before bed blocks melatonin and hormones and functions in our body get out of sync.

Blue light in particular has been associated to a negative impact on our sleep and health in general. Blue light exposure suppresses the secretion of melatonin which is hormone secreted by the pineal gland in the brain that influences the circadian rhythm.

If you are one of those people who like to check their e-mail or social media right before going to bed or worse, when you are already in bed just before falling asleep and you find it hard to fall asleep the blue light from the screen is the one that impairs your ability to fall asleep.

Since blue light impacts the quality and quantity of sleep this leads to greater health problems, lack or poor-quality sleep makes it harder to lose weight and maintain optimal weight and health and it´s linked to more complicated health problems

Light sends the signal to our brain and body that we need to be woken up through the eyes so when we want to fall asleep we need to send the right signal to our brain through our eyes and this means avoiding all light 30 to 60 minutes before going to bed especially blue light.

In the last years amber glasses have increased popularity (we´re going to talk about them in the next post) because they are one tool to block blue light but there are more strategies and tools we can use to reduce the exposure to light and this includes having a sleep schedule which is for most of us the best option because we can designed one that works for us and our day.

The best thing we can do is try to emulate nature, emulate our environment which means that we need to reduce light as the sun goes down and increase it as the sun raise but this can be hard for most of us since we need to get to school, our job and get so much stuff done during the day so the best option is to reduce light exposure for a period of time before going to bed.

 We know that high quality sleep is key if we want to lose weight and maintain an amazing physique so we need to make sure that we get the best quality sleep as possible because most of us do not get the 7 to 8 hours, to improve sleep and make sure it´s high quality it all starts by being able to fall asleep fast which can be achieved by having a sleep schedule and this schedule needs to consider avoiding all blue light, especially screen devices for at least 60 minutes before going to bed, red light is a good option too but we´re going to talk about it in future posts.

Follow these next steps today to improve the quality of sleep:

1.- Turn off all electric devices especially the ones with screens like Tv, computer, tablets, cell phones (if you need to keep your phone on in case of emergency make sure that you don´t check it) 60 minutes before going to bed,

2.- Take the first 30 minutes to practice visualization and gratitude exercises,

3.- Take the next 30 minutes to practice breathing exercises to fall asleep faster.

Let us know by leaving a comment on our Facebook and Twitter account if you did the exercise and what was your result or experience.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep is not only for rest.

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There are so many things going on in our body while we sleep and it´s not only recovery and growth. All systems of our body and brain are working so hard doing different functions while we sleep.

From cleaning our body from toxins, to deleting unnecessary information and storing important information in other parts of our brain there are so many processes that need to work in harmony, our body and brain never rest, there´s always something going on.

One of the most important processes that go on while we sleep is that our body gets rid of toxins and our brain deletes unnecessary information. Have you ever stopped for a moment and think about all the toxins we consume in one day? from the food we eat, the high levels of chronic stress from our work or school, the products we use to clean, the air we breathe, etc; in that same day we also get a ton of information from what we see on all social media, to tv, the news, also information about our coworkers or classmates, what´s happening on our city or country and even in other countries, everything we see from the moment we wake up, there´s literally so much going on every single day so when we sleep our brain also has a system that helps it manage all that information, if the information is not important it will be deleted, if it´s something important for a project it will store it in a part of the brain until we´re done with it and we´re able to forget it while the most important and relevant information will get stored in the long-term memory.

All this cleaning part is so important to be able to free space on our brain to get more information in, to learn new skills and in our body to help us prevent diseases.

There are so many toxins that have a negative impact on our body and health so there are systems in our body that make all this cleaning possible every night but for this to happen we need to make sure that we net enough high quality sleep.

During sleep our hormones are also working, enough high quality sleep makes it easier to lose weight and stay lean because all our hormones like leptin and ghrelin are balanced and working properly so we don´t have cravings, we don´t feel hungry all day so it´s easier for us to make the right choices. Enough high-quality sleep improves metabolism and helps with insulin sensitivity. Lack or poor sleep is linked to weight and obesity, if we are obese or overweight can cause sleep problems which leads to a negative cycle.

Our physical and mental health are also impacted by the quality and quantity of our sleep, we can see the negative impact of a poor night sleep that day and if this sleep problem is chronic then the negative impact is huge, health problems physical or mental are highly linked to poor or lack of sleep. When we don´t get enough high quality sleep the immune system won´t be working efficiently and this makes it harder for our body to fight diseases, also lack or poor sleep increases stress as we mentioned before and stress and we know that this bad stress causes a lot of damage to our body.

Our body needs to heal, recover, repair, grow and clean from all the toxins, stress (good and bad) that we went through during the day and for this to be possible we need to be aware of the other 4 principles of fitness so that our body has the nutrients and everything it needs to make every process as optimal as possible.

Since sleep affects every system, hormone, etc; on our body and there are so many processed going on while we sleep we need to make sure that we get enough high quality sleep every night, this is not only necessary to maintain a good mood, energy and concentration throughout the day it´s necessary for optimal health and this includes physical and mental.

We cannot forget that sleep plays an important role for the proper recovery of our workouts, our muscles recover, grow and get stronger when we´re recovering and sleep is part of this recovery so, if we want to get the best results possible we need to make sure that we´re getting enough high quality sleep. For weight loss sleep is also important to keep cravings low and make sure that all hormones are working properly to make our weight loss journey a lot easier.

One simple step you can take today to improve the quality and quantity of sleep is turn off all electric devices and lights at least 30minutes before going to bed, try to make your bedroom as dark as possible those 30 minutes, this will send signals to your brain and body that it´s time to sleep.

Let us know by leaving a comment on our Twitter and Facebook account if you make sleep a priority every night and how good is your quality of sleep and if you don´t prioritize sleep let us know why, is it school, your job, kids?

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook.

Pam

Sleep

The circadian rhythm…circadian what?

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You may have heard about the importance of having a sleep schedule or at least trying to go to sleep around the same time every night, this is true and the positive impact it has in your life is amazing, the reason for this is the circadian rhythm.

The circadian rhythm plays an important role on the quality and quantity of our sleep, if the circadian rhythm is out of sync for any reason then it will impact negatively our sleep, this can by just for one night but if this turns into a habit it can have huge negative consequences in the long run.

We are supposed to follow nature´s clock what I mean with this is that we´re supposed to go to sleep when the sun goes down and wake up when the sun goes up. Our body has an internal clock and most of its functions go according to that internal clock, this has to do with the production of melatonin to fall asleep, increasing cortisol at certain hours.

Nature works in a cycle of 24 hours, a cycle of day and night, during day we get light from the sun and at night it´s dark. Our body also works in the same 24 hours period, or at least it tries. This 24-hour cycle has a lot to do with our sleep-wake cycle the same way the sun rises and sets every day. This cycle also contributes to hours of sleep when hour body is recovering, growing and eliminating toxics and hours of alertness during the day when we´re supposed to have all the energy and focus to live as best as possible.

During this cycle there are so many things going on in our body like producing melatonin, body temperature fluctuates, the hormones also have fluctuations.

We need melatonin to fall asleep which is produced when the sun starts to set and as the lights go down if we keep working on our computer or laptop or checking our phone until late night our body won´t produce melatonin which is one of the reasons why we can´t fall asleep and we don´t get high quality sleep. When it´s dark our eyes send a signal to our brain that it´s time to rest so our body produces melatonin to fall asleep.

Cortisol is an important hormone and it´s higher in the morning and it decreases throughout the day. Just as cortisol there are other hormones like insulin, leptin, ghrelin that plays an important role on our health and they´re all impacted by this internal clock called the circadian rhythm.

When we´re out of zync with natures clock it affects negatively our body, and this includes our brain and it affects also our health physical and mental.

This circadian rhythm may be affected by lack of sleep or poor quality sleep, when we go to sleep late at night around midnight like many of us do and we want to fall asleep fast just minutes after turning off the computer or checking emails which is impossible for our body. Not having a sleep schedule and sleep routine also affects negatively this internal clock. Outside factors like light from electric devices, sounds, temperature they all have an impact on how our body and brain get the right signals to either fall asleep or wake up.

Even when it seems like we can get ahead of this internal clock this is not true, our internal clock is affected by our environment being the cycles of day and light the most important ones because this circadian rhythm that is located in a part of the brain called the hypothalamus receives direct information from the eyes.

So, if we want to feel great and maintain optimal health, we need to make sure that everything is functioning as best as possible and making sure that the circadian rhythm is in sync is key.

A simple step we can take to make sure that the circadian rhythm is sync is to mimic our environment, try to turn off the lights and electric devices when the sun goes down, if this is hard because of school or work then using amber glasses is a great option. When you wake up get some light exposure from the sun.

Let us know if you knew about this internal clock and how it impacts our body and health by leaving a comment on our Twitter and Facebbok account.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Phases of sleep

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We all know that sleep is crucial for our health and one night of poor sleep will impact our day, when this lack of sleep is constant the negative effects increase but what happens while we sleep?  There are so many things going on in our brain and body that help us recover from the day and get ready for what´s to come.

Nowadays people in different industries like fitness and health are giving more importance to sleep because there are so many things going on and a lack of sleep or poor quality can be the cause of health problems and there´s still people who don´t give the importance it deserves and claim that some of the most amazing minds that have lived didn´t get what´s consider enough sleep in the 7 to 8 hours which is completely true but the research on how those amazing minds manage to keep going with little to no sleep is not conclusive. For now, we´ll talk about the phases or stages of sleep because it´s important that we understand at least the basics of it.

Reading books and research, some divide the phases or stages of sleep in 4 others in 5 the way I see it and to keep it simple is considering 4 phases:

1.- Phase one.- When we fall asleep our brain produces alpha and theta waves, this phase last just a couple minutes and it´s when we can be easily woken. If at night, we fall asleep and after a couple of minutes we wake up with any noise we were in this phase. This phase of light sleep gives way to phase two.

2.- Phase two.- During this phase the brain waves decrease in frequency and increase in amplitude, our body temperature starts to decrease and heart rate slows down.

3.- On phases three.- This phase of moderate sleep giving way to deep sleep is where it is harder to be awakened. At this stage we are not aware of noises and activity around us and our muscle start to relax and blood pressure start to lower.

4.- On phase four.- This phase is the deepest level of sleep and  is where delta waves or slow waves takes place. At this stage our muscles are relaxed and blood pressure and breathing rate lowers.

These four phases are called non-rapid eye movement, after this four phases are completed we get to a rapid eye movement which is the fifth phase or REM, while we sleep we go through cycles between non-rapid eye movement and rapid eye movement.

The first 4 phases which are part of the non-rapid eye movement are compromised of slow waves while the fifth phase or REM which is the rapid eye movement our heart rate increases, our breathing gets faster, there are rapid waves of beta, alpha and theta and our eyes can be seen moving beneath our lids. Some people have found through research that in this phase our dreams are more vivid compared to the other phases.

In this last phase is also when we can retain information, skills, improve memory and learning.

One complete sleep cycle going through all phases last around 90 minutes, each night we go through several cycles, we may go through 4 or 5 cycles per night depending on how many hours of sleep we get.

If we have sleep disorders it may be harder for us to fall asleep so we´ll get less sleep and will go through less cycles, if we wake up in the night and interrupt the cycle our body needs to start again from phase 1, the more we get awaken during the night chances are that we may never get to the phase of deep sleep which affects our entire sleep quality and we´ll get all the negative impacts of one night of poor sleep the next day.

There are so many things going on while we sleep and there are so many things related to sleep that we don´t know or don´t understand yet but, experts keep studying it and finding new data. We can all see the negative impact of poor sleep or lack of sleep of just one night by how bad we feel the next day but why is it that some people look great and perform amazing with just 6 hours of sleep per night? Why others need the 8 hours of high-quality sleep?

Let us know by leaving a comment on our Facebook and Twitter account if you need the 8 hours every night and also if there´s something in particular you want to know about.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What happens during sleep?

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Most of us want to feel and perform at peak every day or at least we want to feel great and be able to go through all activities and accomplish our daily goals as best as possible but even when we want all this we do not prioritize sleep. I know some days is impossible to go to bed early and get 8 hours of quality sleep but, how many times have you stayed up late watching one more episode of Game of Thrones, a Harry Potter or Avengers movies?

I think that if we understand what happens when we sleep we will consider to give it the importance it deserves and even if we can´t get 8 hours every night we can make some changes to our lifestyle and adopt good habits that will improve the quality of our sleep and get at least 6 hours every night which will impact our life positively.

Sleep is crucial for our health and survival, specially because our brain never stops, there are so many processes going on in our brain and body while we sleep, every day our brain receives tones of information and we put our body through stress, while we sleep our body is recovering and our brain is storing information, it also takes us through movies that seem so real which are our dreams.

We´re going to keep it simple, sleep can divided in 2 phases which are deep sleep and REM, deep sleep focuses more on our body while REM focuses more on our brain.

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on our brain and memory, when we are awake we´re taking a lot of information that is stored in the short term memory, during sleep all that information does into a selective test, if it´s important and useful that information gets stored in the long term memory where it can last a lifetime, this is where our memories are stored and we can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information we get during the day is deleted, this clean part prevents that our brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if we have any sleep issue during this stage we tend to be more forgetful. Dreams are experienced most vividly during this stage and even when the reasons or purpose of dreams are not clear it may be to help us process information and emotions.

Deep sleep

During this part of sleep all the healing and repair in the body occurs, here the body is working on recovering from the day, recover, healing and growing. Growth hormone is released during this phase but all other hormones like leptin, ghrelin, insulin are also working, the same with the systems of our body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep our physical body is recovering, healing and growing, the body is actually healing itself from wounds, repairing muscle, replacing cells this is why it´s so important.

It´s clear that we need enough good quality sleep and we need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while we sleep that is why it´s harder to stay focused on what we´re doing, we tend to be more forgetful and we are more susceptible to get sick.

Optimal health physically and mentally requires good quality sleep, this compliments the other 4 principles of fitness so developing good habits for each of them leads to a better life, it´s not about being perfect in one of them, it´s about improving in all of them. If you can´t get 8 hours of sleep every day try getting 6 hours and focus on making those 6 hours the best and use tools to reduce stress which will help you improve the quality of sleep, eat real, fresh foods, workout every day and stay as far as possible from negative people, be more positive all day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Why sleep is so important!

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Fitness has become so popular but most people only focus on food and exercise which are only 2 of the principles of fitness and they don´t talk that much about sleep. Sleep is highly important and it has a huge impact on our body and health for positive or negative.

Sleep is so important not only to rest and recover from the day and wake up energized for the day to come, there are so many processed going on while we sleep which include recovery and growth and also our body and brain flushes out toxins, different systems on our body work to make all this possible, sleep also keeps our hormones balanced and working properly which makes it easier or harder for us to lose weight and stay lean.

Just one night of poor quality sleep or not enough sleep has a negative impact on the short term and we can see some of those in our day like feeling tired, not being able to focus, it also affects our mood and we feel hungry this leads to poor performance and productivity throughout the day and we tend to eat more which leads to weight gain. In the long run negative impacts of poor quality or not enough sleep lead to health issues.

Poor quality sleep also increases stress and has a negative impact on our exercise workouts, we may skip the entire workout because we don´t have the energy or the intensity and effort won´t be as good as it could, it also impacts negatively our mental health.

The same way that poor quality or lack of sleep has a huge negative impact on our body and health mentally and physical also enough high quality sleep has a positive impact on our body and health both mentally and physical in the short and long run. When we wake up and we feel energized ready for the day that´s a good sign we had good sleep and it´s just the beginning of a great day because it´s easier for us to focus and concentrate on the task and project we´re working on, our performance and productivity increases, we don´t feel hungry all day which makes it easier for us to eat healthy, whole fresh foods and chances are we´re going to exercise with the right intensity and effort. Have you ever noticed that the days when you don´t get enough good quality sleep you made bad choices or your decisions were riskier? this happens because our brain is not function properly after a night of poor sleep.

All the 5 principles of fitness work in harmony to help us maintain optimal health so one night of poor sleep will impact the other 4 principles and if we´re not aware of this it can turn in a negative cycle that can be hard to break. Lack of sleep increases stress, it also makes it harder for us to stick to healthy whole fresh foods so if we have to choose we´ll more likely choose the unhealthy foods, we lack energy so we may sick our workout that day and all this unhealthy choices can lead to poor sleep the next night and if we continue this negative and unhealthy cycle things get worse.

Sleep maintains our body and brain healthy by getting enough high quality sleep we make sure that all systems and hormones of our body function properly to get rid of toxins that can be harmful and also to recover and grow and maintain balance.

Since we´re living very fast paced times and we don´t get enough high quality sleep there are some strategies we can follow to help us as much sleep as possible according to our schedule and improve the quality of our sleep every night so that we´re able to get all the benefits and maintain optimal health.

If you want to live the life of your dreams then focusing on the 5 principles of fitness is key to make it possible to concentrate and work as hard as you need while also getting enough recovery so that you don´t burn out.

What you can do today is be aware of the quality and quantity of sleep you get every night, you can have a really good idea of the quality of your sleep by being aware of how you feel when you wake up, if you feel energized and ready to go and you maintain the level of energy and focused throughout the night you´re doing fine but if you feel tired and you´re not able to concentrate throughout the day you may need to improve the quality of your sleep.

Sleep is important.

Let us know if you prioritize sleep and how good is your quality by leaving a comment on our Twitter and Facebook account.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep and hormones

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Knowing how things work and the impacts they have in our body help us live a better life and achieve our goals in a simple way.

Nowadays sleep is one of our least priorities, if we want to lose weight we focus on diet and exercise and even when we know sleep is important we don´t give it the attention it deserves. Just one night of poor sleep will have negative consequences on your day and if this become chronic it can cause negative health problems.

Here we´ll talk about 5 hormones that are affected with just one night of poor sleep, this hormones are: cortisol, growth hormone, insulin, leptin and ghrelin.

Cortisol is the stress hormone, every time we are under stress our body releases cortisol to deal with that situation, our body needs more energy so it shuts down non essential functions for that period of time and glucose increases because it´s the preferred form of energy. Lack of sleep puts stress to our body so if we didn´t get enough good sleep cortisol will be high.

Growth hormone is the one that keeps us lean, it helps our cells use stored fat for energy and also repair and build muscle. Our body produce this hormone during sleep we need to get through all the phases of sleep for this hormone to get high. Lack of sleep keeps this hormone low making it easier for our body to store fat and even lose muscle tissue.

Insulin is known as the fat storage hormone, it takes insulin to the cells so it can be use as energy and it is triggered by carbohydrates, the higher insulin is the more fat we store and it´s also dangerous. Lack of sleep makes our body insulin resistant meaning that our body is not efficient using carbohydrates, our body needs to produce more insulin to get the same job done.

Leptin is the hormone that regulates appetite and it tells us when to stop eating by sending signals to our brain that we are full and that we have plenty of energy. Lack of sleep lowers leptin in our body so it can´t send signals to our brain that we are full so we keep eating.

Ghrelin also sends signals to our brain and tells us when we need to eat. Lack of sleep increases ghrelin so ywe are hungry all day. This is why our craving for sweets and unhealthy foods increases.

During sleep our brain is recharging so that we can learn, understand and memorize things with ease, lack of sleep affects our cognitive skills making it harder for us to retain new information, to react fast and make good decisions. Our attention and alertness lowers and we won´t be as creative as we can be.

Lack of sleep sends the wrong signals and trigger this hormones in the wrong way affecting not only our fitness goals but our health in general. One night of poor sleep will affect our day and we´ll see it in the short run symptoms like feeling tired, sleepy, lack of energy, hard to focus, cravings increase specially for sweets, being in a bad mood.

Chronic sleep problems can cause many physical and health problems like diabetes, high blood pressure, obesity, depression, anxiety. It also make our hormones go out of balance the internal clock of your body go nuts.

Changing habits is key for good quality sleep every night, some of the causes of bad sleep are chronic stress and blue light, if we are stressed our body won´t relax and our mind won´t stop making it almost impossible to fall asleep and get the adequate rest. Blue light is present in almost all screens of technology devices like computers, lap tops, cell phones, tv. Avoiding the use of this electronics before you go to bed help you sleep better and faster, meditation helps you relax and calm and release tension from your body and muscles.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Sleep disorders

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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When we have trouble to fall asleep or we wake up frequently during the night and when we wake up we don´t feel rested we feel like we didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while we are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and we may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during our sleep time is key to help us get as much sleep as we can. Some people doing shift work like to spend some time of the day doing stuff they like or need to do and many of them don´t get enough sleep so for them is really important to get the recommended 7 to 8 hours.

5.- Restless legs syndrome.- If we feel the urge to move our legs at night while we are sleeping we may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Benefits of a sleep schedule

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What I see in most people, at least the ones close to me is that they have a sleep schedule from Monday to Friday which are work days and on Saturday and Sunday they forget about it. From Monday to Friday their sleeping schedule is based on school or job and for Saturday and Sunday it´s based on parties or Netflix.

Having a sleeping schedule that we stick to every day, including weekends has a lot of benefits for our body and the most important is that our body gets used to going to sleep at the same time and waking up at the same which balance the internal clock of our body called circadian rhythm, the benefits of this are:

1.- It´s easier to fall asleep.- When our body gets adapted to our sleeping schedule it´s easier to fall asleep every night.

2.- Waking up without an alarm.- Once our body is adapted to waking up at the same hour is easier to wake up every morning and we will do it without an alarm clock, we´ll be waking up roughly at the same time.

3.- Consistent good quality sleep.- It´s easier to get good quality sleep every night since our body knows it´s time to rest and recover.

4.- Performance throughout the day improves.- Since we´re getting enough good quality sleep our body is able to recover and heal so our performance stays at peak.

5.- Stay lean.- When the internal clock of the body and all systems and functions are in balance working efficiently it´s easier to lose weight and stay lean.

This are just some of the benefits of having a sleep schedule, now that we know the benefits we need to make the commitment to make some changes to our routine, having a 9 to 5 job can make it more difficult so we´ll need to make our sleeping schedule based on our working days, the goal is to go to sleep at the same time every day and wake up at the same time every day, also Saturday and Sunday or our rest day.

The first couple days are hard but we need to give time to our body to adapt to the routine, what we can do is try to mimic natural sunlight, when the sun goes down turn off the computer, tv, laptop, ipad, cell phone or if we can´t turn them off use blue light blockers. At least try to turn them off 30 minutes before going to bed so that our body starts to produce melatonin.

For waking up we´ll need to set an alarm clock specially the first weeks, then when our body gets used to the routine and schedule we will wake up almost at the same time every day but if you need to arrive on time to your job or school I recommend setting the alarm clock so that you don´t arrive late.

Some of us may have intense job schedules and we only get around 5 hours of sleep per night from Monday to Friday, in this case using Saturday and Sunday to sleep more and recover from the week is a great option but if we are able to get 7 hours of sleep every night even on week days it´s more beneficial to have a sleep shcedule.

Living a healthy lifestyle is based on habits and routines, the first days when we start making different choices is difficult and feels so uncomfortable, just stick with those new choices until our body adapts to those new routines and become habits, after that we´ll see that it´s actually simple and effortless to live a better life and we have so much freedom while staying lean and feeling great.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam