In the bustling rhythm of modern life, we often overlook a foundational component of health and wellness: sleep. Just as a house cannot stand without a solid foundation, our bodies and minds cannot function optimally without good quality sleep. Recognizing the profound impact that sleep has on everything from our physical endurance to our mental sharpness, it’s crucial to consider not just the quantity but also the quality of our sleep. Sleep is integral to repairing vital body systems and recovering from daily stressors. It’s our body’s time to heal and rejuvenate, setting the stage for a productive and energetic day ahead.
Sleep
Paying attention to the quality of your sleep and sleep habits is essential to living well and overall physical and mental health. Sleep is involved in repair of your heart and blood vessels, muscle growth, healing damaged cells, boosting your immune system and recovering from the day’s activities.
Let’s be real, at some point in our life, we all struggle with sleep in some way or another. Personally, I’ve went through a period of struggling with sleepless nights. Not only did the sleeplessness make it hard to get through a day of work but it also affected all other aspects of my life: relationship, fitness, and health.
Taking the time to adopt proper habits has made a world of a difference for the quality and duration of my sleep and I’d like to share some tips with you.
Here are some ways to improve your sleep:
-Get outside more.
-Go for a short walk.
-Dim lights 90 minutes before bed.
-Turn your phone to night-mode to lower blue light when sunlight goes down. Put your phone down 90 minutes before bed / minimize overall screen time.
-Switch off the TV 90 minutes before bed and pick up a book or journal about your day.
-Decrease caffeine intake daily, especially in the afternoon.
-Sleep in a cool environment.
-Warm bath or shower before sleep.
-Meditate.
-Breathwork
-Manage stress.
The ideal time to go to sleep is 9 or 10pm and the ideal time to wake up is no later than 6am. These times are in alignment with the natural circadian rhythms and as humans we are part of nature. Have you ever wondered about the natural sleep habits of animals? Unlike us, they don’t have modern day distractions (e.g., phones/TVs) that are impeding on their wellness habits. Rather, they constantly live in alignment with nature and as humans, we are meant to do the same. Everything begins and ends in the dark. Savour your sleep time for the sacred reset that it is.
Proper sleep is the cornerstone of every aspect of your life. If you don’t sleep well, the systems of your body that work so hard each day to keep you alive and functioning like a well-oiled machine, will slowly deteriorate.
Here are some effects of poor sleep quality:
-Circadian rhythm is disrupted (bodies master clock which regulates things like hormone regulation, appetite regulation and body temperature) which leads to ordinary bodily functions and cell functioning being out of sync.
-Impaired insulin sensitivity (reduces your body’s ability to lower blood sugar and use glucose more effectively).
-Reduced lifespan.
-Lowered testosterone (important for both health and muscle development/growth).
-Impacted cognitive and physical performance. Increases stress on the body (cortisol should be high in the mid to late morning if circadian rhythm is running correctly but with impaired sleep can cause fluctuations in this hormone which can result in poor sleep).
-increased chances of fat gain when in a calorie surplus.
Not only has adopting proper sleep habits led me to feeling more energized, but I’ve also been able to reach my fitness goals (gaining muscle and losing fat) and am better able to cope with stress. I am passionate about helping others sleep better but this only works if you are willing to make some healthy changes!
Nutrition
Make conscious choices for a nourishing diet each day that sustains your energy levels and meets all the macro-nutrients essential for optimal functioning of all the systems of your body and growing muscle and repairing the cells in your body.
Some of my favored dietary staples include vibrant fruits, crisp vegetables, lean proteins (eggs, steak, tuna, salmon, chicken breast) and wholesome grains. Incorporating a colorful array of foods not only tantalizes the taste buds but also provides a rich spectrum of nutrients.
Remember, adopting a healthy nutrition plan doesn’t necessitate elaborate meal prep or adherence to strict diets or fad-diets. It can be as straightforward as opting for a fresh salad instead of processed snacks, choosing whole grains over refined carbohydrates, and savoring the goodness of natural, unprocessed foods.
I recommend thinking about the foods that are locally grown – this may change season to season, so eat in alignment with the seasonal foods, if possible.
Try to incorporate a variety of nutrient-dense foods into your meals. Even during busy days, prioritize consuming nourishing snacks like nuts, seeds, or fresh fruits.
Research consistently demonstrates the profound impact of a well-balanced diet on overall health and longevity. Moreover, eating consciously without your phone in your hand and other distractions supports proper digestion, therefore, the nutrients will be properly transported and absorbed by your cells and tissues.
Properly nourishing my body, drinking more water, sleeping 7-8 hours, moving my body each day are my top ways to stay on top of physical health and meeting my fitness goals.
Over the next week, I encourage you to try to think deeper about what you are putting into your body.
Make informed choices about what you consume, savor each bite mindfully, and let your daily nutrition be a celebration of vitality, wellness, and strength!
Hydration
We all know we should drink more water and we certainly try to but unless we don’t believe there’s an adverse health effect associated with the absence or presence of a certain behavior, we will not make the necessary health-related changes in our life. So I am going to share a few things that will hopefully help shape a new belief in your mind that creates behavioral change, leading you to up your hydration levels (aka, drink more water).
A key area for optimal health is ensuring adequate hydration. When we consider the fact that 50-70% of the human body is made up of water, including 73% of muscle mass, we start to understand that it’s not just a case of quenching our thirst. Water is the major component of blood plasma. It is used to dissolve and transport substances around the body, lubricate and protect tissues and is also our first line of defence (immunity).
It’s also important that you recognize when you are dehydrated. Then overtime, your body develops a new connection with your mind, telling you when to drink more water. Being dehydrated can not only affect physical performance, but also cause a decrease in cognitive function (Concentration, short-term & long-term memory, motor coordination, reaction times).
By the time you are thirsty, you are already dehydrated! Other symptoms include:
Thirst, dry mouth, feelings of lethargy/tiredness, lightheadedness and headaches.
However, before you reach for a glass of tap water, as crazy as it may sound, pure water may not be the ideal rehydration drink. As you can see from the results of a study in the table below, some drinks had better hydrating properties than water.
Perhaps not surprising is the fact that oral rehydration solutions scored the highest value, but skimmed milk, whole milk, and orange juice also scored well.
These drinks are higher in calories and have more ingredients that may slow down gastric emptying and absorption but result in an overall greater fluid retention.
An easy marker for hydration is to maintain a clear urine colour.
In conclusion, prioritizing sleep, nutrition, and hydration plays a pivotal role in our overall health and well-being. By aligning our habits with the body’s natural rhythms and making conscious lifestyle choices, we can enhance our life quality significantly. Remember, each small step you take towards improving your sleep, nutrition, and hydration can lead to substantial positive changes in your health.
If you find this information intriguing or if you’re struggling with implementing these healthy habits and need more tailored advice, don’t hesitate to reach out. Please feel free to contact me with any questions about the content shared above; I’m here to help guide you on your journey to a healthier, more vibrant life. You are welcome to reach out to me directly at jake@jrtrainingsystems.com
