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Sleep

Light exposure at night

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Have you ever asked yourself how light exposure at night affects your sleep and your health?

Most of us do not consider this, we may have sleep problems but we don´t think about light exposure and we can´t deny that we spend too much time in front of a computer, our cellphone, tablet or other electronic device right before going to bed. Once we´re on bed and we want to fall asleep it seems impossible and that´s one of the negative impacts of being exposed to blue light from electronic devices late at night.

Blue light exposure late at night reduces the amount of melatonin that is secreted by the pineal gland in the brain. It´s not that your body is not producing melatonin and you need to take it as supplement, it´s that your body is not getting the right signals to produce it when you need it.

If your body does not get the right signals then your brain won´t secret melatonin and you´ll find it hard to fall asleep and once you fall asleep you may not get high quality sleep or you make wake up in the middle of the night. We know that getting enough high quality sleep is crucial for maintaining optimal health and this includes our brain and body.

Blue light interferes with the secretion of melatonin, and this has a direct impact on the circadian rhythm. We know that the circadian rhythm is the internal clock of our body and when it gets out of sync it affects negatively all hormones and systems on our body, it´s not only that we feel tired and lack energy or are less productive the next day, this has a huge negative impact on our health.

Lack of sleep or poor quality sleep is related to some health problems like obesity, diabetes, depression and also Alzheimer´s and even some types of cancer because sleep regulate hormones and systems.

We know that it is recommended that we get 7 to 8 hours of sleep every night, there are studies that show that people who was exposed to blue light got less sleep time and the quality of their sleep was lower, they also used to be more prone to wake up at night.

The best step you can take is to lower your exposure to blue light as the sun comes down, I know this is almost impossible for most of us because of school, projects, work and let´s be honest we want to watch at least one episode of our favorite series so what we can do is use amber glasses and turn off all electronic devices at least 30 minutes before going to bed. I also know I´ve said this before, but it´s important.

You may have heard about red light and how it can improve your sleep, red light exposure before going to bed can increase the secretion of melatonin, there are red light bulbs that minimize blue wavelengths and increase red wavelengths, this does not mean that you will see the bulb and light red. This is a good option if you want to read at night or finish some work, this type of light helps you get the things done without the negative impact of blue light.

If you can get 15 to 20 minutes of sunlight exposure in the morning and turn off you electric devices at least 30 minutes before going to bed that will help your circadian rhythm stay in sync and you´ll find it easier to fall sleep and get high quality sleep, if you can do this every day and create an schedule it will be great.

Let us know by leaving a comment down below and on Twitter if you prioritize sleep and if you can get enough or if it is hard for you to get enough sleep and you´re looking for other ways to improve your health.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Sleep and the brain

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Have you ever thought about the impact of sleep on your brain?

We know that one night of poor sleep will impact negatively our day, we find it difficult to make the right choices, to stay concentrated, cravings increase, we don´t feel like exercising and we know that if this poor sleep becomes chronic it will impact negatively our health and this includes our brain.

Your brain goes through a lot every single day, from stress, to the food we eat, physical activity, everything we do and don´t do has an impact positive or negative, if you make the wrong choices and decisions then the impact will be negative the problem is that most of us do not think of our brain when we make a choice and most of the time we make the wrong unhealthy choices.

Eating unhealthy, highly processed foods high in sugars, unhealthy vegetable oils, trans fats and added chemicals increase inflammation, increase insulin and this impacts your brain. High levels of chronic stress and lack of physical activity also has a negative impact on your brain.

All this are toxins for your body and brain and all this are choices you can control for the most part. We know that sleep affects all systems, functions and hormones on our body, this includes the brain, this is why just one night of poor sleep has a negative impact on your day. We talk in other post about what happens during sleep, what is going on in our body and brain (click this link to learn about it).

During sleep your brain is getting rid of all the toxins from the day and getting ready for the next day. With just one night of poor sleep you find it difficult to concentrate on the task at hand, it´s harder to understand what you´re reading, you tend to forget information, everything seems to require a lot more energy to get done. If this poor sleep becomes chronic it leads to memory loss, brain fog, confusion, forget information and all the negative impact on overall health like increase stress, inflammation, weight gain.

The important thing to consider is what sleep does to your brain, you know that when the night comes your body and brain were exposed to so many toxins and this toxins can lead to health problems some worse than others, even Alzheimer´s and Parkinson for example. Your brain gets rid of these toxins during sleep through the glymphatic system jus as the lymphatic system gets rid of all the toxins ands waste from our body, the glymphatic system gets rid of all the waste and toxins on our brain.

As any system of your body the glymphatic system can be disrupted and can lead to health problems. Chronic sleep deprivation or poor-quality sleep increases inflammation, increases insulin resistance, slows metabolisms and all these conditions are linked to brain diseases like Alzheimer´s and Parkinson.

So it´s not only that when you are sleep deprived you make poor choices and you are slower at any activity, this includes thinking but it leads to severe diseases so you need to prioritize sleep and make sure that you get enough high-quality every night.

On future posts we´ll talk about the glymphatic and the lymphatic system but for now you need to know that if you want your brain to function as optimal as possible you need to prioritize sleep.

Let us know by leaving a comment down below and on Twitter if you do prioritize sleep or if like to binge watch.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Sleep and longevity

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This is the truth, even when I know that sleep plays an important role on maintaining optimal health I would love that I do not need sleep, it would be amazing to go through life without sleeping but this is not possible, actually one of the many benefits of sleep is longevity.

Studies show that getting enough high quality sleep increases longevity, we´ve seen in other posts that there are so many things going on while we sleep, your body and brain are not resting they are actually working hard to make sure that all systems and hormones of your body function right and this leads to optimal health and also boost longevity.

Every morning when you wake up you need to feel renewed and fresh, full of energy to start your day, this means that you had enough high quality sleep and your body and brain were able to work on renewing all systems and hormones, sleep helps maintain everything in balance but you also need to make sure that the internal clock of your body or circadian rhythm is in sync because this is what helps you fall asleep fast, get enough high quality sleep and it also helps your body know when it´s time to sleep and do all the cleaning, repairing and growing job and when it´s time to be awake and alert.

Chronic sleep problems have shown to have a negative impact on overall health, weight an longevity, with just one night of poor sleep you can see the negative impact during the day it´s clear that on the long run this will affect our health.

If you get enough high quality sleep every night which means that you have a good night schedule then you´re making sure that your body is working as best as possible keeping all functions, systems and hormones in balance which leads to optimal health and this optimal health leads to longevity.

To get the most benefits from sleep the best step you can take is to go to sleep when the sun comes down and wake up when the rise which for most of us is impossible to do, we are not able to get the 8 hours recommended because of work and all the activities we need to get done during the day. So, making sure that the quantity of sleep you can get every night is high quality.

You also need to consider that too much sleep also has a negative impact, too much of a good thing can be counterproductive. I don´t thing that all of us need 7 to 8 hours of sleep, if we consider that sleep goes in cycles then the math is not right for me (we´ll talk about this on other post), I think it all comes down to lifestyle and even genetics. The best way to know if you´re getting enough high-quality sleep is by being aware of how you feel the next day and your health. Listening to your body always wins.

Everything we do on this site is to help you improve your health and maintain optimal health and a healthy weight which helps you reach your full potential without burning out and increase longevity. This is why we focus on the 5 principles of fitness, exercise, food, sleep, stress and mindset are all important but since sleep makes sure that all hormones and systems on our body are on balance this is why some people consider sleep to be the most important. If you didn´t get enough high-quality sleep you´re cravings for unhealthy foods increase and you make unhealthy choices, you don´t have energy to exercise, it´s easier for you to get stressed and this leads to a negative and unhealthy cycle.

If you want to boost your longevity makes sure that the amount of sleep you can get every night is high-quality, you may need to make some changes on your night routine like turning off all lights and electronic devices 30 minutes before going to bed, making sure that your room is dark and at the temperature is right.

There are simple steps you can take for the 5 principles of fitness to help you improve your day and life, we´ll continue sharing with you tips and strategies you can take to improve sleep but, if there´s something you want to know leave your comments and questions down below and on Twitter that way we know what´s the best content to create and to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Why reducing light as the sun comes down is beneficial

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We know that it´s important to get enough high quality sleep every night if we want to be as productive as possible the next day, if we want to perform as best as possible and also to maintain optimal health but there are some nights you just can´t fall asleep faster or when you wake up the next day you don´t feel rested. There are some strategies you can use to improve the quality of sleep and to help you fall asleep faster and one of those strategies is to reduce light exposure as the sun comes down.

You may have heard of the circadian rhythm or the internal clock of our body, this internal clock located in the hypothalamus receives direct signals from the eyes and with these signals it regulates our hormones, metabolism and sleep cycles. Just as nature has cycles, days and night you also have cycles and the more you work with the cycles of nature the more benefits you get. When everything is working in harmony, inside and outside the easier it is to maintain optimal health and a healthy weight.

When the circadian rhythm or internal clock gets out of sync it can cause different health problems like obesity and diabetes. It´s highly important that we get light exposure especially from the sun during the day and that you are in total darkness during night.

Before the invention of light bulbs and technology we used to follow the cycles of nature, we woke up as the sun rises and go to sleep as the sun comes down but with all the access to technology we spend hours late at night in front of screens which send the wrong signals through our eyes and the internal clock of our body gets out of sync.

You need to make sure that you´re sending the right signal to the hypothalamus so that it can keep all hormones on your body in sync and it also keeps our sleep cycles and metabolism working as efficient as possible.

We talked about melatonin on the last post (click here to read that post) so you know that the release of melatonin is also triggered by sending the right signals, you may have thought about taking it as a supplement and you may not need it, you may have enough melatonin but you´re sending the wrong signal through your eyes so your body is not releasing it.

If you want all your body to be working as efficiently as possible you need to make sure that you´re sending the right signals, in this case through the eyes, light exposure.

Light exposure in the night has a negative impact on the quality and quality of sleep but it also makes it harder for us to fall asleep fast so even when the best step you could take here is to follow the cycles of nature and reduce light exposure as the sun comes down which is not possible for us thanks to school and our jobs we need to find other strategies. The goal in this case is to reduce the negative impact of light, for this there are 2 steps we can follow:

1.- Use amber glasses to block blue light

2.- Avoid the use of all types of screen that emit blue light, electronics like computers, laptops, cellphones, tv; etc at least 30 minutes before going to bed.

These 2 steps may seem so simple but they are effective, take those 30 minutes to meditate, practice gratitude or some breathing exercises and make it part of you sleep schedule to fall asleep faster and improve the quality of your sleep.

Try these 2 steps for a couple of weeks and let us know by leaving a comment down below and on Twitter your results.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Why we dream?

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What did you dream last night? Do you remember most of your dreams or are you one of those who rarely remember? We all have dreams while we still, some of us are able to remember those dreams and others don´t but what those dreaming really means?

Some people belief that our dreams are like signals of what´s to come in the future and expressions of our fears, worries, insecurities and reminders of past memories.

Sometimes we wake up so fascinated about our dream or afraid of it if we had a nightmare, we´re so curious and some people get obsessed trying to find the meaning about dreams and the reason why we had a certain dream.

We´ve seen in past posts that there are so many things going on while we sleep, and there´s so much activity going on in the brain and there´s not an answer to why we dream or what´s the real meaning of those dreams. We know that most of our dreams occur during REM sleep but this doesn´t tell anything about the reason why we dream and the meaning of them.

When you´re dreaming it´s so real, you are able to feel the emotions until you wake up and realize you were dreaming, sometimes you love the dream so much that you want to fall asleep and continue with that dream which in some occasions this doesn´t happen and there are times when you´re having a nightmare and you wake up, you´re so scared and you don´t want to fall asleep, once we fall asleep that same nightmare continues and you´re terrified. There are some dreams that had a big impact on us, and we can remember them even a few years later.

There are some theories about why we dream and one of them is that as we saw in past post during sleep our brain go through a series of processes, one of them is to analyze information, if it´s important it will store it on certain regions of the brain while irrelevant information is deleted, maybe our brain is trying to find meaning to the tone of information we got throughout the day, it may also be a way to help us process certain emotions especially those days when we were highly stressed or went through a though situation. This theory makes sense because your brain needs to find a way to help you make sense of all the experiences and situations you go through and also find ways to analyze and decide which information is important and needs to be stored and which one can be deleted.

There are some dreams that you´ve all dreamed like the feeling of falling and this may be the reason why there are books and sites on the meaning of dreams but since there´s still so much research left to do and there are no real answers I don´t believe all those meanings are true.

The science of dreams is fascinating and as many other topics regarding health there are still so many questions and not enough answers. What I found fascinating about dreams is that they may reveal solutions to some problem you´ve been working so hard on and these solutions may seem like so logic and effortless. From those dreams you can get so many creative ideas you can use on your daily activities. There are so many successful people from musicians, painters, businesspeople that talk about how they get an idea for the project they´re working on or an idea for a new project or the solution to a problem in their dreams. Others talk about how they had a dream and when they woke up started to analyze it and try to understand it and that´s how they come up with some new ideas or solutions.

Let us know by leaving a comment down below and on Twitter if you are interested in the science of dreams and why.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Tips to fall asleep faster

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Sleep needs to be a priority; we know that but is it easy for you to fall asleep fast or does it take so long until you can finally fall asleep?

There are different supplements you can buy that claim and promise to help you improve the quality of sleep and to help you fall asleep, but does they actually work? And what about the negative effects? I don´t recommend any supplement to help you get enough high quality sleep and to fall asleep faster (unless in certain occasions like jet lag) but there are some tips I can share with you to fall asleep faster.

There are several sleep problems that can be affecting the quality and quantity of sleep and also making it harder for you to fall asleep fast, we´re going to talk about this sleep problems on future posts because in these cases we need to take other kind of action.

When it comes to falling asleep faster and improving the quality of sleep most of us do not need to take supplements, what you need to do is change some habits or routines of your day that are impacting our sleep, the moment you make these changes you start getting benefits and the more you do them the best results you get.

What you do on your entire day has an impact on the quality of your sleep and how fast you´re able to fall asleep, your lifestyle plays a huge role on optimal health, what you do and don´t do are both important, you can´t just focus on doing certain things right you also need to avoid doing certain things in some cases just by not doing certain things that have a negative impact we can get amazing results.

Some tips you can follow to fall asleep faster are:

1.- Avoid eating 2 or 3 hours before going to bed, you don´t want your body to be working on digesting food.

2.- Avoid caffeine after lunch,

3.- Decrease blue light exposure or use amber glasses as the sun goes down,

4.- Make sure your room is dark.

You´ve probably heard these tips before but, have you tried them? They may look so simple but they´re actually effective, this tips help your body work more efficiently according to the internal clock of your body, when you reduce or block blue light and you make sure that your room is dark you´re sending the right signal to your body to secret melatonin so that you can fall asleep, when you avoid eating 3 hours before going to bed you make sure that everything you ate during the day is already digested so your body can focus on what it needs to do during sleep which is clean, repair, recover and grow. When you stop drinking caffeine at lunch, you give your body time to take it out of your system. With caffeine you also need to consider the amount, if you drink too much caffeine even before lunch it can have a negative impact making it harder to fall asleep.

You may be thinking that the tips I share with you are so simple and basic but, they are so effective, we are so stressed living a routinely life worrying for stuff that is not that important and we´ve forgotten to prioritize our health. The moment we start developing healthy habits for the 5 principles of fitness our health will improve and our life in general. For some of you it may be difficult to follow all the tips or steps I share with you in this and all the site and social media because of school, work or your lifestyle, just make sure that you find the ones that you can adapt to you life and work for you.

Give these 4 tips a try for a couple of weeks and let us know by leaving a comment down below and on Twitter if you find it easier to fall asleep or if you´re still having trouble.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

What you need to know about melatonin

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Melatonin, you´ve heard about it right? We´ve mentioned it in some posts. Some people take it as a supplement for sleep, so we need to learn more about it and find out if those supplements are really helpful.

When we talk bout melatonin we need to talk about light and the cycles of sleep/wake, we mentioned in others posts that we send signals to our body and one of those signals is send through the eyes, light turns off melatonin and darkness turns on melatonin.

Melatonin is a hormone secreted by the pineal gland in the brain and this gland receives the signal through the eyes, we´re supposed to be in contact with nature and our wake/sleep cycle is supposed to work according to our environment the problem is that we´re exposed to blue light a huge part of the day and we don´t go outside and get sunlight exposure and this takes the circadian rhythm out of sync and we don´t send the right signals to the pineal gland.

If you find it hard to fall asleep and right before you go to bed you were sitting in front of your computer, laptop, tv or any other electronic device then that light is sending the wrong message to the pineal gland and melatonin production is turned off.

When we talk about supplements you need to understand the melatonin does not makes you sleep, it helps your body regulates the circadian rhythm. You may not need to take melatonin the problem may be that you´re sending the wrong messages to your brain and body so the pineal gland is not receiving the right message and it does not secret melatonin.

Taking melatonin as a supplement can be beneficial when for any reason the circadian rhythm is out of sync like jet lag, you can take a low dosage around 60 minutes before going to bed and it helps. It´s not necessary to take daily supplement and it can be counterproductive because your body gets use to receiving it and the pineal gland stops producing it.

I´ve seen so many people asking about melatonin as a supplement and taking it every night without knowing if they really need it but, in most cases this people also have bad habits and routines that impact negatively the quality and quantity of sleep. Before taking any supplement you need to make sure that your living a healthy lifestyle, this include giving your body the nutrients it needs through food, exercising the right way, lowering stress and if you don´t have healthy habits you need to start working on that first.

Some steps or tips to help you improve sleep and the production of melatonin are:

1.- Go outside for a walk, exercising in the gym is great but we also need to get sunlight exposure,

2.- Turn off all electronic devices at least 30 minutes before going to bed. If you like to fall asleep with the Tv on you need to change that habit because you´re not getting good quality sleep as you could. The room need to be dark so that the pineal gland secret melatonin and you get enough high-quality sleep.

3.- Have a sleep schedule to keep the circadian rhythm in sync to send the right messages to your body and brain.

Poor quality sleep is in most cases caused by an unhealthy lifestyle, eating unhealthy foods, lack of physical activity, lack of sunlight exposure, too much exposure to blue light. You may have enough melatonin and you don´t need to supplement the problem may be that your body is not secreting melatonin at the right time because the circadian rhythm is out of sync. Follow the steps I share with you in this post for a couple of weeks and let us know by leaving a comment down below and on Twitter if you saw an improvement or some change on the quantity and quality of sleep also if those steps make it easier to fall asleep.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

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 (click here to read that post), 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 you´re exposed to blue light especially in the night when the sun sets the circadian rhythm gets out of sync and your 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 you can´t binge watching a documentary o series or that you can keep playing video games or checking social media or e-mail late night.

These glasses are an effective tool you can use when you need to get something done, when you need to finish a project and you need to stay up late in front of your 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 you want to mimic the cycles of nature and make sure that the circadian rhythm in in sync and send your brain and body the right messages through the eyes. Getting sunlight exposure in the morning sends the signal to your body that it´s day time and you need to be awake and darkness late afternoon when the sun starts to set sends the signal to your body that it´s time to produce melatonin to sleep so if you´re not able to turn off all electric devices when the sun goes down you 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 you can use to help you block blue light when you need to be in front of the computer finishing a project but if you can turn them off then you should take advantage of those moments to get high quality sleep.

Let us know by leaving a comment down below and on Twitter 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.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

How blue light impacts sleep

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Have you been having difficulties falling 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 your life by helping you get more things done, it also has so many negative impacts for your health and your 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 your 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 email 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 your brain and body that you need to be woken up through the eyes so when you want to fall asleep you need to send the right signal to your brain through your 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 you 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 design one that works for us and our day.

The best thing you can do is try to emulate nature, emulate your environment which means that you 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 you need to make sure that you 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 this 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 down below and on Twitter if you did the exercise and what was your result or experience.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Sleep is not only for rest

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

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

One of the most important processes that go on while you sleep is that your body gets rid of toxins and your brain deletes unnecessary information. Have you ever stopped for a moment and think about all the toxins you consume in one day? from the food you eat, the high levels of chronic stress from your work or school, the products you use to clean, the air you breathe, etc; in that same day you also get a ton of information from what you see on all social media, to tv, the news, also information about your coworkers or classmates, what´s happening on our city or country and even in other countries, everything you see from the moment you wake up, there´s literally so much going on every single day so when you sleep your 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 you´re done with it and you´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 your brain to get more information in, to learn new skills and in your body to help us prevent diseases.

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

During sleep your hormones are also working, enough high quality sleep makes it easier to lose weight and stay lean because all your hormones like leptin and ghrelin are balanced and working properly so you don´t have cravings, you don´t feel hungry all day so it´s easier for you 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 you are obese or overweight can cause sleep problems which leads to a negative cycle.

Your physical and mental health are also impacted by the quality and quantity of your sleep, you 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 you don´t get enough high quality sleep the immune system won´t be working efficiently and this makes it harder for your 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 your body.

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

Since sleep affects every system, hormone, etc; on your body and there are so many processed going on while you sleep we need to make sure that you 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.

You cannot forget that sleep plays an important role for the proper recovery of your workouts, your muscles recover, grow and get stronger when you´re recovering and sleep is part of this recovery so, if you want to get the best results possible you need to make sure that you are 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 your 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 down below and on Twitter 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?

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Pam