The Dangers of Chronic Fatigue: Why Sleep Matters More Than Ever

May 31, 2019 beautyr

In a world where “time is money”, sleep is considered empty time. We’ve been conditioned to think “sleep is for the weak”; “you’ll sleep when you’re dead”; “you snooze, you lose”.

Wake up what’s possible with better sleep.

60% of Canadian adults feel tired most of the time
30% of Canadian adults get fewer than six hours of sleep a night

It’s no surprise that we’re so exhausted. As we lay on our mattress before going to sleep and after waking, our screens are inundated with notifications, and meeting requests. Our world is busier, faster, and more connected than ever before. Yet, as our days grow longer and our nights shorter, one critical aspect of our well-being continues to suffer: sleep.

In a society where “time is money,” sleep has often been viewed as a waste. We’ve been conditioned to think that “sleep is for the weak,” that “you’ll sleep when you’re dead,” and “you snooze, you lose.” Sleep deprivation has almost become a status symbol; the more you work, the more important and successful you must be. High-performers often wear their exhaustion as a badge of honor, with 60-hour work weeks being seen as brag-worthy. This reflects a clear shift from previous eras, where leisure was a luxury and work was a necessity for the lower class.

Our relationship with sleep is further complicated by our dependence on technology. We carry our friends and our jobs in our back pockets at all times, and we can’t sit still without compulsively reaching for our phones. Every empty moment is filled with noise—notifications from social media, emails, or streaming platforms. In this frantic cycle, we’ve forgotten how to pause, how to reflect, and perhaps most critically, how to sleep.

In her best-selling book The Sleep Revolution, Arianna Huffington describes our age as “the golden age of sleep science.” Researchers are uncovering the intricate processes that occur in our brains and bodies during sleep and the detrimental effects of sleep deprivation. The Centers for Disease Control and Prevention (CDC) has linked insufficient sleep to chronic diseases and conditions, including diabetes, cardiovascular disease, obesity, anxiety, and depression. Recent studies also associate sleep deprivation with early Alzheimer’s Disease and an increased risk of certain cancers. The more we learn about the dangers of insufficient sleep, the harder it is to ignore the fact that we are facing a global health crisis.

One of the main reasons we neglect sleep is simple ignorance. We haven’t been educated about the importance of sleep in the same way we have about diet and exercise. While we often hear about the benefits of a balanced diet and regular physical activity, the mysteries and marvels of sleep have remained largely unexplored in mainstream health discussions—until recently. Mastering healthy sleep habits is one of the most effective ways to improve our overall health and quality of life. Science has proven that better sleep can enhance our health, happiness, and cognitive function.

Yet, despite this wealth of knowledge, we continue to undervalue sleep. The adage from Benjamin Franklin, “Up, Sluggard, and waste not life; in the grave will be sleeping enough,” captures this mentality. The idea that sleep is for the weak has deep roots in our culture, often reinforced by figures like Thomas Edison, who famously claimed he could thrive on just a few hours of sleep. This mindset is part of a larger narrative that celebrates overwork and exhaustion as signs of ambition and success.

In today’s hyper-connected world, this attitude manifests most clearly in our pre-sleep routines. The blue light emitted by our screens—phones, tablets, laptops, and televisions—has been shown to interfere with the body’s natural circadian rhythms. This disruption can make it more difficult to fall asleep, reducing the overall quality of our rest. The blue light inhibits the production of melatonin, the hormone responsible for regulating sleep-wake cycles. As a result, many of us find ourselves scrolling through social media or answering emails late into the night, only to wake up the next day feeling groggy and unrested.

The irony is that while we sacrifice sleep for productivity, we often find that our efforts yield diminishing returns. Sleep deprivation can lead to decreased concentration, impaired judgment, and reduced creativity—all critical factors for high performance in both personal and professional spheres. In fact, a study published in the journal Sleep found that sleep-deprived individuals are less likely to excel at problem-solving and decision-making tasks. The trade-off of sleepless nights for greater productivity is, in many ways, a false economy.

Moreover, our reliance on screens often serves as a source of stress and anxiety. The constant barrage of notifications and the pressure to stay connected can lead to a heightened state of arousal that makes it even more challenging to wind down at night. Engaging with social media or work-related tasks can trigger a cycle of stress that extends well into our sleep hours, keeping our minds racing even as we attempt to rest.

Recognizing the need to prioritize sleep is crucial for reversing the negative effects of our current lifestyle. By making intentional choices about our pre-sleep routines—such as reducing screen time, creating a calming bedtime environment, and establishing consistent sleep schedules—we can reclaim the restorative power of sleep. Implementing practices like mindfulness or reading a physical book before bed can significantly improve our ability to relax and prepare for a good night’s sleep.

The implications of good sleep hygiene extend beyond individual well-being; they touch on broader societal concerns as well. Sleep deprivation costs Canadian businesses approximately 78,000 working days each year, with 26% of the workforce admitting to calling in sick due to fatigue. This translates into significant economic losses, underscoring the urgent need for a cultural shift towards valuing sleep as a vital component of health and productivity.

As we work to reframe our relationship with sleep, we can also draw on the latest research and expert resources to guide us. Articles and studies highlighting the benefits of sleep, as well as actionable steps to improve sleep quality, can empower us to take charge of our rest. The goal is to harness the power of sleep not only for our health but also for our happiness and success in everyday life.

Here’s to waking up to the possibilities that a good night’s sleep can offer. Prioritizing our rest is not just about avoiding the consequences of sleep deprivation; it’s about embracing a lifestyle that supports our overall well-being. Beautiful sleep truly is the secret to a beautiful life, and by choosing to prioritize it, we can unlock our full potential.

To truly reclaim our sleep, we must also advocate for changes in our work and social environments. Organizations need to recognize the value of well-rested employees and implement policies that promote healthy work-life balance. This could mean encouraging flexible hours, offering wellness programs that prioritize sleep, or even creating designated times where communication is minimized after work hours. As we shift our focus toward well-being, businesses could benefit from increased productivity, creativity, and employee satisfaction.

On a personal level, setting boundaries around technology is essential. Designating “screen-free” time in the evenings can foster healthier habits, allowing our minds to unwind without the relentless pull of notifications. Techniques like dimming the lights, practicing relaxation exercises, or engaging in calming activities such as journaling or meditation can enhance our ability to transition into sleep.

Finally, as we educate ourselves about the importance of sleep, we must also share this knowledge with others. Conversations about sleep health can help normalize the need for rest and reduce the stigma associated with prioritizing sleep over work. By fostering a culture that celebrates restorative sleep, we can pave the way for a healthier, more balanced society. Ultimately, recognizing the intrinsic value of sleep is not just a personal choice; it’s a collective movement towards a healthier future.

Let’s commit to putting our screens down, turning off notifications, and creating a sanctuary for sleep each night. Together, we can reclaim our right to rest and build a culture that recognizes sleep as a vital ingredient in our recipe for health and happiness.

HOW TO RESET YOUR CIRCADIAN RHYTHM.

May 31, 2019 beautyr

Do you want to have a better sleep? Are you ready to wake up feeling more refreshed?

Wake up more awake.

Do you want to have a better sleep? Are you ready to wake up feeling more refreshed?

The first step doesn’t need to be reaching for sleeping pills. A simpler and more natural solution is reconnecting with the natural rise and fall of the sun. Dimming the lights and ditching the screens before bedtime can lead to better sleep by helping reset your circadian rhythm.

Back in our primitive days, we naturally woke up and went to sleep with the rise and fall of the sun. That consistent schedule helps regulate the circadian rhythm.

What is a Circadian Rhythm?

The Latin word “circa” means “one” and “diem” means “day”, so circadian translates to “one day”. Your circadian rhythm is the internal 24-hour clock that regulates your sleep/wake cycle.
For adults, our greatest energy dip happens between 2am and 4am -when we’re usually asleep. Another dip occurs between 1pm and 3pm (source). Do you consistently crash in the afternoon? This is likely why.
Not everyone is on the same clock -variation makes some people morning people and others night owls. That said, even night owls and morning people will realize the health and mood benefits of more sleep. How much sleep do we need? Roughly 7-8 hours is the recommended average.

How Does the Circadian Rhythm Work?

Your circadian rhythm is controlled by the hypothalamus. The hypothalamus is a group of brain cells behind the optic nerves. In the morning, light passes through your eyes to the hypothalamus. This signals the start of your daily hormone production schedule, ensuring the properly-timed release of hormones that control energy levels, digestion, blood pressure, immunity, fat burning, and more. Inconsistent and inadequate sleep disrupts that schedule (source, p.10) As the sun sets, red wavelength light passes through your eyes to your hypothalamus. This stimulates production of sleep inducing melatonin. When the sun rises, your eyes take in more blue wavelength light. This stimulates production of your “get up and go” hormone, cortisol. This is why our internal clocks align with whatever time zone we live in, and why shift workers tend to have difficulty adjusting.

Circadian Rhythm Disrupters

We’ve all had our clocks thrown off from time to time. Travel, social events, or adjusting to newborn sleep habits can all disrupt your circadian rhythm. When this happens, we tend to experience more energy dips throughout the day. When it happens consistently, we can experience longer term consequences. Some of the mental consequences can include moodiness, lack of mental clarity, and lower stress tolerance. Some of the physical consequences can include: weight fluctuation, weakened immunity, and even a greater risk of heart disease.
The invention of the lightbulb affected more than the candlestick business. It’s affected our ability to wind down before bed. Dim bedtime lighting helps transition us into the relaxed state we need for sleep. False “sunlight” can fool your brain into producing sleep inhibiting cortisol. This throws your circadian rhythm off track.

The lightbulb was only the beginning. Today, we’re inundated with screens from sunrise to sunset, and into the dark hours of the night.

The biggest culprits? Bright lights, smartphones, tablets, and TV before bed (source, chapter 3).

What Can You Do About It? 6 Sleep Cycle Hacks

Keep your circadian rhythm running smoothly with the following better sleep hacks:

1. Mimic nature and dim the lights at least 90 minutes before bedtime. That means turning off your overhead lights at around 9pm to get the minimum recommended 7 hours.

2. Be mindful of alarm clocks with bright lights that glow all night. Consider an alarm clock that mimic a natural sunrise by waking you up with a natural orange glow.

3. Get your digital devices out of your bedroom. Ban blue light and set a digital bedtime at least 90 minutes before bed. Pick up a book instead.Get outside.Even 30 minutes a day can help establish a healthier sleep/wake cycle.

4. If you simply must watch the season finale of your favourite show, minimize blue light. You can buy “blue blocking” glasses for as little as $10. They range from super geeky to kind-of cool, but if you’re serious about sleep, it’s worth it. For all other devices, you can minimize the amount of blue light emitted after the sun goes down with apps. iOS comes with one already installed that you just need to activate. For your other screens, check out the free f.lux app.

5. Invest in black out curtains. If you’re on a budget, try black out paper shades. They’re just as effective and retail for around $30.

6. Get outside. Even 30 minutes a day can help establish a healthier sleep/wake cycle.

CAN SLEEP MAKE YOU SMARTER?

May 31, 2019 beautyr

Have you ever stayed up late cramming for a test? Perfecting a presentation? Finishing a paper? Most of us have been there. Studies show, however, that we may have been better off by going to bed.

Wake up better focus, clarity, and memory.

Have you ever stayed up late cramming for a test? Perfecting a presentation? Finishing a paper? Most of us have been there. Studies show, however, that we may have been better off by going to bed.

Studies on the links between rest and cognitive performance were being done as early as 1924, when American psychologists John Jenkins and Karl Dallenbach asked students to memorize lists of random syllables. The students’ memories were then studied one, two, four and eight hours later. They found that the longer the students slept between the learning session and the tests, the better their ability to recall more of the syllables (source).

A more recent study at the University of Exeter in the UK discovered that sleep almost doubles your chances of remembering previously unrecalled material, validating the theory that memory sharpens overnight.
Bottom line: If you’re staying up late cramming for an exam or presentation the night before, your chances of retaining that information are much lower with less sleep.

Simply put, while you rest, your brain is hard at work processing all the information you’ve encountered during the day and encoding them into memories. For this to happen, three functions have to occur:

1. Acquisition– the learning or experience of something new

2. Consolidation– the memory achieving stability in the brain

3. Recall – the ability to access that memory in the future

While acquisition and recall both occur while you’re awake, it’s now widely believed that sleep plays a crucial role in the consolidation of a memory, regardless of what type of memory it is. This new state makes the memory much less susceptible to interference (source).

A good night’s rest also requires the proper balance of both NREM (non-rapid eye movement) and REM (rapid eye movement) phases of sleep, as both play separate roles in the stages of learning and memory formation. At the University College of London, Professor Vincent Walsh explains that the slow-wave sleep (NREM) we experience earlier in the night is responsible for the consolidation of information we acquire that day, or declarative memory. This is the knowledge of fact-based information, like remembering what you had for lunch.

The brain spends the later part of the night in REM sleep, focusing largely on procedural memory. This is when we remember how to do something, such as play the piano. This is also the time when our brains perform subconscious creative problem solving (source).

The relationship between REM sleep and procedural learning consolidation, particularly involving sensory and motor related tasks, has been – and continues to be – the topic of many recent studies. One study involving the testing of finger-tapping saw people split into two groups. After training, both groups were tested with or without intervening sleep. The group that was allowed to sleep displayed a post-training increase in both accuracy and speed; the group that stayed awake showed no signs of improvement.

It is also currently being hypothesized that REM sleep additionally plays a role in declarative memory processes if the information is more complex. For example, individuals engaged in an intensive language course experienced a marked increase in REM sleep (source).

These results all give further validation to the synaptic homeostasis hypothesis of sleep, developed in 2003 by scientists at the University of Wisconsin-Madison. This hypothesis, known simply as SHY, seeks to explain why our brain needs rest after a day spent learning new information. During waking hours, as we saturate our brains cells with information we strengthen the synapses that form connections between those cells. It’s an exhaustive process, but sleep allows the brain to consolidate those memories (source).

Christoph Nissen, a psychiatrist at the University of Freiburg, conducted a series of tests on both men and women, either after a night of sleep or a night without sleep. In the initial round, Nissen used magnetic pulses to make neurons fire in the volunteers’ brains, causing a muscle twitch in the left hand. When performed on the sleep-deprived group, a far weaker pulse was enough to elicit a muscular response. The implication is that a sleepless brain is in a more excitable state, with a stronger connection between neurons.

Nissen then used brain stimulation to mimic the firing of neurons that occurs during the consolidation of memories. The neurons were much less responsive for those in a sleep-deprived state, suggesting that the wiring of new memories into the brain is impaired by sleep loss.

When considered together, the test results suggest that rest allows brain activity to quiet so memories can be consolidated. The sleep-deprived group, by contrast, showed a level of electrical activity that notably blocked the formation of new memories (source).

So what happens when we try to get by on less sleep? Not only are we less able to focus and receive information, but our strained neurons can no longer coordinate information properly, and our faculty for accessing previously learned information becomes largely impaired.

Sleep deprivation doesn’t just hurt your memory – it can also make you more susceptible to false recall and manipulation. In one study, participants who got less than 5 hours of sleep a night were much more likely to claim they had seen a news video they hadn’t than their well-rested counterparts. They were also more likely to incorporate false information given to them by the researchers into their own personal recall (source, p.107)

So the next time you’re tempted to burn the midnight oil, ask yourself – is it worth it? Maybe not.

How Sleep Affects Weight Loss: The Missing Key to Success

May 31, 2019 beautyr

No, hitting the hay for five hours or less a night is not advisable

DOES SLEEP AFFECT WEIGHT LOSS?

Looking to lose some extra weight? Go to bed.

Google “best way to lose weight,” and most results focus on two primary factors: diet and exercise. You’ll find a plethora of advice advocating for more greens, taking the stairs, and hitting the gym. While these recommendations are undoubtedly beneficial, emerging research suggests there’s much more to the weight loss equation than just what you eat and how much you move. If you feel like you’re doing all the right things but still struggle to reach your weight loss goals, consider this: you might not be getting enough sleep. Experts now agree that adequate rest is as crucial for your health—and your weight—as diet and exercise.

Sleep Your Way to a Healthy Weight

While it may not be possible to lose weight overnight, sleep plays a vital role in maintaining a healthy lifestyle alongside diet and exercise. Cutting short your sleep disrupts the natural weight management processes that occur during the night. Let’s explore five of these crucial processes affected by sleep deprivation:

1. Leptin and Ghrelin Imbalance

Sleep is fundamental in regulating your appetite, primarily through two hormones: leptin and ghrelin. Leptin signals satiety, letting you know when you’re full, while ghrelin tells your body when it’s time to eat. Ideally, leptin levels should be high and ghrelin levels low, especially when you’re well-rested. However, research shows that when you sleep less than six hours a night, ghrelin production increases while leptin levels decrease. This imbalance leads to heightened hunger signals while simultaneously blunting your ability to recognize fullness. The result? Increased cravings and, ultimately, a greater likelihood of overeating.

2. Cortisol Jumps

Cortisol, known as the stress hormone, also plays a significant role in weight management. When you don’t get enough sleep, cortisol levels can rise, signaling the brain’s reward center to crave high-calorie foods. This reaction is a survival mechanism; when you’re stressed or sleep-deprived, your body instinctively seeks quick energy sources, often in the form of junk food. Coupled with heightened ghrelin levels, this creates a perfect storm for poor food choices, leading you to snack mindlessly on high-carb and high-fat foods. The cumulative effect of these hormones creates an environment where weight gain becomes more likely.

3. Glucose Drops

Sleep deprivation doesn’t just affect hormones; it also impacts your body’s ability to metabolize glucose. A study found that staying awake for 24 hours leads to a 6% reduction in glucose delivery to the brain. This glucose deficiency can trigger your body to seek quick sources of energy, often manifesting as cravings for sugary or starchy foods. Moreover, when you’re sleep-deprived, your body tends to burn muscle instead of fat for energy, a process counterproductive to weight loss. Another study published in the Annals of Medicine revealed that participants on a calorie-restricted diet experienced significantly less fat loss when their sleep was limited to 5.5 hours per night, compared to when they enjoyed 8.5 hours. Despite identical calorie intake, those who slept less reported increased hunger and decreased satisfaction after meals, highlighting the profound effect sleep has on appetite regulation.

4. Insulin Spikes

Insufficient sleep also leads to “metabolic grogginess,” a term coined by researchers at the University of Chicago. They discovered that just four days of poor sleep could cause a 30% drop in insulin sensitivity. Insulin is crucial for regulating blood sugar levels and converting it into energy or storing it. When your body becomes insulin-resistant, it struggles to manage glucose effectively. This resistance often leads your body to produce even more insulin, which can ultimately be stored as fat. Over time, this can increase the risk of developing conditions like diabetes and prediabetes, further complicating weight loss efforts.

5. Increased Hunger and Cravings

One of the more insidious effects of sleep deprivation is its ability to amplify cravings, particularly for unhealthy foods. Research indicates that sleep-deprived individuals have a heightened desire for calorie-dense snacks, often leading to poor dietary choices. This craving phenomenon is tied closely to hormonal imbalances and psychological factors, making it even more challenging to stick to a healthy diet. This cycle of sleep deprivation and unhealthy eating can create a difficult trap to escape from, where each night of poor sleep leads to a day of poor food choices.

Putting Sleep into Your Weight Loss Strategy

If you’ve been eating right and exercising but still find it hard to lose weight, it’s time to reassess your sleep habits. The good news is that improving your sleep quality is often easier than adopting a more rigorous workout regimen. Here are some actionable steps to help you “sleep your way to a healthier weight”:

1. Shut it Down

Eliminate all technology—phones, televisions, and computers—at least one hour before bedtime. The blue light emitted by screens can interfere with your body’s production of melatonin, the hormone that regulates sleep. By minimizing exposure to artificial light, you signal to your brain that it’s time to wind down.

2. Create a Bedtime Ritual

Develop a soothing pre-sleep routine that could include activities such as taking a warm bath, reading a book, or practicing meditation. Engaging in calming activities can help signal to your body that it’s time to prepare for rest, making it easier to drift off.

3. Skip the Snooze

Hitting the snooze button might seem harmless, but it can disrupt your sleep cycles. Instead, set your alarm for the latest possible time you need to wake up. Getting out of bed immediately can help you start the day more alert and energized.

4. Stay on Schedule

Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This consistency reinforces your body’s internal clock, improving sleep quality and making it easier to fall asleep and wake up.

5. Create a Restful Environment

Transform your bedroom into a sleep sanctuary. Aim for a cool, dark, and quiet environment. Consider investing in blackout curtains, white noise machines, or earplugs to minimize disturbances and enhance sleep quality. A well-organized sleep environment can significantly improve your ability to fall asleep quickly and stay asleep longer.

6. Mind Your Evening Meals

What you eat in the evening can affect your sleep quality. Heavy, rich meals can lead to discomfort and disrupt your sleep. Instead, focus on lighter meals that include sleep-promoting nutrients like magnesium and tryptophan, found in foods such as nuts, seeds, and turkey. Additionally, try to finish eating at least two to three hours before bedtime to give your body time to digest.

Conclusion

While sleep may seem like a passive activity, it plays an active role in your overall health and fitness. By prioritizing sleep, you can improve your weight loss efforts and overall well-being. After all, who wouldn’t prefer to focus on getting a good night’s rest rather than enduring another grueling workout? Embrace the idea that sleep care is as crucial as diet and exercise, and you’ll be well on your way to waking up a healthier you.

So, go ahead—hit the pillow a little earlier tonight; your body will thank you! By rethinking your approach to weight loss to include quality sleep, you’re not just working toward a healthier weight; you’re investing in a more energized and vibrant life. Prioritize your sleep, and watch how it transforms not just your weight loss journey but your overall quality of life.

CAN LACK OF SLEEP MAKE YOU SICK?

May 31, 2019 beautyr

You don’t need the luck of the Irish to fight off your next cold. Better sleep is proven to boost immunity.

Wake up stronger immunity.

“A good laugh and a long sleep are the two best cures for anything.” – Irish Proverb

You don’t need the luck of the Irish to fight off your next cold. Better sleep is proven to boost immunity. Sleep deprivation compromises your body’s ability to defend itself against illnesses and infections. A recent study showed that getting just one hour less sleep a night for a week can compromise immunity by 44%. When sleep deprivation continued for a month, it jumped to 97% (source, p.32).

In another study, researchers compared the immunity of sleep deprived individuals with well rested individuals over two weeks. Participants were given nasal drops that contained the common cold. Those who averaged less than 7 hours a sleep a night were nearly 3 times more likely to get the cold than those who slept for more than 8 hours (source, p. 11).
These studies all serve to further illustrate the importance of a good night’s rest. While we sleep, our bodies are busy creating vital disease-fighting substances. These hormones, proteins and chemicals are responsible for fighting off possible infections. Trying to get by on too little sleep decreases their availability, leaving you susceptible to unfriendly viruses and bacteria (source).
“A lot of studies show our T-cells go down if we are sleep deprived,” says Diwaker Balachandran, director of the Sleep Center at the University of Texas M.D. Anderson Cancer Center in Houston. “And inflammatory cytokines go up… This could potentially lead to greater risk of developing a cold or flu” (source).
Aside from playing a significant role in determining whether or not we come down with a cold, sleep deprivation also influences how our body responds if and when we do become sick. Since we lack the proper resources to defend ourselves against whatever is ailing us, we end up being sick for a longer period of time.

Sleep defends against more than the sniffles.

It also helps us fight off much more serious health conditions.
Researchers found that sleep deprived mice developed more aggressive tumours, had faster cancer growth, and were less able to defend against the earliest stages of cancer than their well-rested counterparts (source, p.112). There are many other studies that link sleep deprivation with cancer. In fact, the International Agency for Research on Cancer has now classified overnight shift work as a Group 2A carcinogen (source, p.63).
Part of our body’s response to a lack of sleep is to send our sympathetic nervous system into overdrive. This provokes an inflammation response from the immune system; some cancer cells can then attract inflammatory components into an already existing tumor, feeding it more nutrients and oxygen.
As research into this area continues, more and more studies reveal how our cancer-fighting cells are affected by even a brief period of insufficient sleep.
Examining healthy young men at the University of California, Dr. Michael Irwin found that just one night of four hours of sleep removed roughly 70 % of the cancer-fighting cells flowing throughout the immune system (source).

So how much sleep do we need?

While adults typically require 7-8 hours a night, it depends entirely on the individual and their respective physiological needs. Some people are simply better able to handle the physical demand of getting by on less sleep, and have a system that allows them to function longer without getting run down. Those with a weaker immune system are more prone to sickness if they’re not getting enough rest (source).
Get to know your individual needs and your immune system will thank you.

How Stress Affects Sleep and Ways to Improve Both

May 31, 2019 beautyr

A better tomorrow starts the moment you wake up today.

Wake Up Your Inner Zen

Stress is an inescapable part of modern life. Whether it stems from work pressures, family responsibilities, or the relentless barrage of information from our devices, learning to manage stress effectively is crucial for overall well-being. One of the most profound ways to handle stress is by prioritizing sleep. Research has shown that sleep not only helps us recover from the day but also plays a pivotal role in our ability to cope with stress. Here are three key ways sleep can enhance your stress management skills and a deeper dive into stress relief strategies that promote better sleep.

1. Sleep Enhances Threat Perception

Sleep is vital for our cognitive functions, particularly our ability to discern between real and perceived threats. When we experience sleep deprivation, our brains struggle to process information effectively. This confusion activates the body’s fight-or-flight response, which prepares us to react to danger but can be counterproductive when stress is chronic.

In a state of sleep deprivation, your heart races, muscles tense, and a sense of unease prevails. This physiological response is a leftover from our ancestors, who needed to be alert to real threats in their environment. However, in our current context, many of our stressors are psychological—an overwhelming workload, personal conflicts, or social media pressures. A well-rested brain, on the other hand, can respond to these pressures with greater mental clarity and calm.

To mitigate this stress response, focus on establishing a consistent sleep routine. Going to bed and waking up at the same time each day can train your body’s internal clock, promoting better sleep quality. Create a bedtime ritual that signals to your body it’s time to wind down—consider activities like reading a book, meditating, or practicing gentle yoga. Such practices not only improve sleep quality but also create a buffer against daily stressors.

2. Sleep Improves Mental Clarity

Sleep serves as a cleansing period for the brain, with the glymphatic system playing a crucial role in this process. During sleep, this system becomes ten times more effective at flushing out toxins accumulated throughout the day. This detoxification is essential because a buildup of debris can impair cognitive functions, including decision-making and emotional regulation.

When you’re sleep-deprived, your brain struggles to operate efficiently. You may find it harder to focus, leading to poor decision-making and a tendency to feel overwhelmed. Mental fog makes it significantly more challenging to cope with stress. Conversely, a well-rested brain enhances your ability to think critically, prioritize tasks, and respond to stressors with composure.

In addition to prioritizing sleep, you can enhance mental clarity during the day through mindfulness and stress-relief techniques. Practicing mindfulness meditation has been shown to improve cognitive function and emotional regulation. Simple breathing exercises or taking a few moments to center yourself can significantly lower your stress levels and improve your focus throughout the day. This, in turn, contributes to better sleep at night, creating a positive feedback loop for your mental health.

3. Sleep Cultivates a Positive Outlook

A strong connection exists between sleep and our emotional health. Studies indicate that sleep deprivation is associated with increased negativity and diminished mood. When people are well-rested, they tend to remember positive experiences more vividly and can approach challenges with a hopeful perspective. In contrast, those who are sleep-deprived are more likely to fixate on negative experiences, creating a cycle of pessimism.

This negativity can exacerbate stress, making it more challenging to tackle daily challenges. A positive outlook helps buffer against stress, while negativity tends to magnify it. Therefore, enhancing sleep quality can be a powerful tool in fostering a more optimistic mindset.

To cultivate a positive mindset, consider incorporating gratitude practices into your routine. Each night, take a moment before bed to reflect on three things you’re grateful for that day. This simple exercise can shift your focus from stressors to the positive aspects of your life, promoting a more restful night’s sleep.

Creating a Sleep-Enhancing Environment

In addition to these strategies, consider your sleep environment. Creating a sanctuary for sleep can significantly improve sleep quality. Here are some tips:

Darkness is Key: Your bedroom should be as dark as possible. Consider blackout curtains or an eye mask to block out light, which can interfere with your circadian rhythm.
Optimal Temperature: Keep your bedroom cool—ideally between 60-67°F (15-19°C). A cooler room promotes better sleep and helps the body transition through sleep cycles effectively.
Limit Noise: Use earplugs or a white noise machine to drown out disruptive sounds. A quiet environment allows for deeper, more restorative sleep.
Comfort Matters: Invest in a comfortable mattress and pillows. Your body needs support to relax and rejuvenate fully.
Tech Detox: Limit exposure to screens at least an hour before bedtime. The blue light emitted by phones, tablets, and computers can disrupt melatonin production, making it harder to fall asleep.

Stress Relief Techniques to Complement Sleep

While improving sleep is essential, integrating stress-relief techniques into your daily life can further enhance your ability to cope with stress. Here are some effective methods:

Regular Exercise: Physical activity is a natural stress reliever. It boosts endorphins, improves mood, and can promote better sleep. Aim for at least 30 minutes of moderate exercise most days of the week.
Deep Breathing Exercises: Practice deep breathing techniques to activate the relaxation response in your body. Even a few minutes of deep breathing can help reduce stress levels significantly.
Mindfulness and Meditation: Mindfulness practices help center your thoughts and cultivate a sense of calm. Consider dedicating a few minutes each day to meditation or guided mindfulness exercises.
Journaling: Writing down your thoughts and feelings can be a therapeutic outlet. It can help you process stressors, set goals, and gain clarity on your emotions.
Engage in Hobbies: Make time for activities that bring you joy. Whether it’s painting, gardening, or playing an instrument, engaging in hobbies can provide a wonderful distraction and a sense of fulfillment.

Conclusion: The Sleep-Stress Connection

In our fast-paced world, stress is unavoidable, but how we respond to it can make all the difference. Prioritizing sleep is a vital component of stress management. By improving your ability to distinguish between real and perceived threats, enhancing mental clarity, and cultivating a positive outlook, quality sleep can be your greatest ally in navigating life’s challenges.

Implementing effective stress-relief techniques alongside a solid sleep routine can create a harmonious balance that fosters resilience. As you wake up each morning refreshed and rejuvenated, you’ll find that your inner Zen becomes more accessible, allowing you to face the day’s challenges with grace and calm. Make sleep care a vital part of your everyday routine, and watch as you transform your ability to handle stress and cultivate a more peaceful, fulfilling life.

WHAT HAPPENS IN YOUR BRAIN WHEN YOU SLEEP?

May 30, 2019 beautyr

What happens in our brains when we sleep? For the longest time, this remained a mystery.

Wake up your highest potential.

What happens in our brains when we sleep? For the longest time, this remained a mystery. It was assumed that sleep was when our minds and bodies shut down, but recent research has found the opposite.

During the day, toxins build up in your brain. Sleep plays a critical role in clearing them out, so wake up and get some sleep.

Your brain’s a complicated piece of machinery made up of approximately 100 billion neurons. These are special cells that send electrochemical signals to each other with every task and function you perform. At any given moment, one neuron can send a signal to thousands of others (source).

As the day progresses, every one of these cells produces waste, which accumulates the longer you’re awake.
It’s been well documented that the formation of new memories, as well as the shaping of new neuronal connections, occurs during sleep. Only recently has it been shown that sleep may serve a much more physiologically important task (source).

In a recent series of studies published by Maiken Nedergaard, a neuroscientist leading a team of sleep activity researchers at the University of Rochester, she reports that one of the most critical functions of sleep is actively flushing out the day’s accumulated toxins from the brain.
It’s similar to what occurs in your body during exercise. As your muscles tire and your energy depletes, toxic by-products begin to accumulate in your cells.

This is where the body’s lymphatic system comes in handy, clearing these toxins and sparing your body from any permanent damage. But the brain is outside this system’s reach, so how does its cerebral debris get flushed out?

Dr. Nedergaard suggests that the brain may have its own lymphatic system, clearing out toxins with cerebrospinal fluid. She calls it the glymphatic system, and while the idea itself isn’t new – it was proposed about a hundred years ago but lacked the necessary research tools – only now is it being scientifically proven to be crucial in maintaining a healthy brain (source).

The team also notes that this system is particularly active during sleep. While your body rests, the volume of space between your brain cells increases roughly 60%, giving the glymphatic system even more room to do the cleanup and making this system 10 times more effective when you’re asleep than when you’re awake (source, p.5).
So what does this mean for a chronically sleep-deprived society where the majority of people don’t get the 7 to 9 hours recommended by the National Sleep Foundation?

Even over the short-term – Netflix binge watching or the occasional all-nighter – our ability to pay attention and analyze information suffers. And while the human brain is relatively well-equipped to recover from this temporary stumble, a repeated loss of sleep is the equivalent of locking the cleaning crew out of the building every night.

When the cognitive trash is allowed to pile up, key neurons affecting cognitive performance, memory and more begin to degenerate. There is also a buildup of proteins that are normally cleared out during sleep.

One of the more notable of these proteins is beta-amyloid, which can form plaques in the brain strongly associated with Alzheimer’s Disease (source).

It’s a bad cycle. Less sleep leads to more daily stress. Our work suffers, we sleep even less and our brain isn’t given adequate time to clean up our mental garbage.

Thankfully, we have the power to break that cycle. By prioritizing sleep, we can give our bodies the rest they need to refresh, recharge, and revive themselves.

What can you do for better sleep?

Start with setting and respecting a regular bedtime that gives you at least 7 hours of sleep a night. If you still feel tired, add half an hour at a time. Still have trouble sleeping? Ask yourselves these questions:

Are you on your phone or watching TV too close to bedtime? The blue light can impact your ability to fall asleep.
Is the room too hot or cold? Humans tend to sleep better in slightly cooler environments.
Does your partner toss and turn? Maybe it’s time to upgrade to a mattress with motion isolation.
Is your mattress old? If your mattress is older than 5 years, it might be time to replace it.

When it comes to better brain health, getting better sleep is a no brainer. Wake up to your highest potential by prioritizing a good night’s rest.

HOW SLEEP CAN MAKE YOU A KINDER PERSON.

May 31, 2019 beautyr

Sleep improves your ability to regulate, read, and express emotions.

Wake up kindness.

Sleep improves your ability to regulate, read, and express emotions.

A recent study links sleep deprivation to decreased glucose levels in the brain. Your brain needs glucose to perform at its best. After 24 hours, researchers recorded an overall glucose drop of 6%, but the drop in the prefrontal cortex and parietal lobe was even greater – 12-14% (source, p. 2). These parts of the brain help you read facial expressions, understand social dynamics, and tell the difference between right and wrong.

Your prefrontal cortex is your brain’s logic center, helping you discern real threats from perceived ones. Your amygdala is your brain’s emotional control center. MRIs have shown that getting less sleep over-activates the amygdala and skips over the prefrontal cortex (source, p. 36). When your emotions aren’t regulated by logic, you’re far more likely to be short, harsh, and moody. Sleeping can literally make you nicer.

Link Between Sleep & Heart Health Explained

May 31, 2019 beautyr

Your heart has a very demanding job. It’s constantly circulating oxygenated blood to every organ in your body. Poor diet, inactivity, and high stress put even more strain on the heart.

THE SURPRISING LINK BETWEEN SLEEP QUALITY AND HEART DISEASE

Your heart has a very demanding job. It’s constantly circulating oxygenated blood to every organ in your body, ensuring that each cell receives the nutrients it needs to function properly. However, factors like poor diet, inactivity, and high stress can put immense strain on the heart. These elements create a perfect storm for cardiovascular issues, making it crucial to pay attention to lifestyle habits that affect heart health.

During sleep, your heart rate and blood pressure decrease, allowing your heart to rest and recover. While you sleep, your heart doesn’t need to pump as much blood to other organs, which also slow their functions during this restorative time. Sleep acts as a critical period for the heart, giving it the chance to prepare for the demands of the following day. Ensuring that your heart receives adequate sleep can help keep it stronger for longer.

The Heart and Sleep Connection

Recent studies have illuminated the intricate relationship between sleep and heart health. One noteworthy study revealed that men with sleep disorders were found to be 2 to 2.6 times more likely to experience a heart attack and 1.5 to 4 times more likely to have a stroke over a 14-year duration. This staggering statistic highlights the profound impact that disrupted sleep can have on cardiovascular health.

Women are not immune to these risks; in fact, some experts suggest that women may be at a higher risk for heart problems due to their greater susceptibility to insomnia. A comprehensive study involving over 160,000 participants established a clear connection between sleep issues and heart disease. According to this research, individuals who reported difficulty falling asleep, staying asleep, and waking up feeling tired had their risk for heart disease increased by 27%, 11%, and 18% respectively.

The Science of Sleep and Heart Health

Understanding the biological mechanisms behind the connection between sleep and heart health is vital. During deep sleep, the body undergoes various processes that are crucial for heart health. This includes the regulation of blood pressure and heart rate, as well as the release of hormones that help to repair tissues and promote overall cardiovascular function.

Research suggests that sleep deprivation can lead to inflammation and increased levels of stress hormones, both of which are risk factors for cardiovascular diseases. A study published in the Journal of the American College of Cardiology found that individuals who consistently got less than six hours of sleep per night had a significantly higher risk of developing coronary heart disease compared to those who slept more than seven hours.

Furthermore, sleep plays a critical role in maintaining a healthy weight, which is another significant factor in heart health. Lack of sleep is associated with weight gain and obesity, which can lead to conditions such as hypertension and diabetes—both major risk factors for heart disease.

The Role of Sleep Quality

It’s not just the quantity of sleep that matters; the quality of sleep is equally important. Studies show that poor sleep quality—characterized by frequent awakenings, restlessness, and non-restorative sleep—can adversely affect cardiovascular health. A study published in the journal Sleep indicated that individuals who reported poor sleep quality had a 50% higher risk of developing cardiovascular diseases compared to those who enjoyed restful sleep.

Modern sleep studies also highlight the impact of sleep disorders like sleep apnea on heart health. Obstructive sleep apnea, a condition where breathing repeatedly stops and starts during sleep, has been linked to increased risks of hypertension, atrial fibrillation, and other heart-related issues. Research shows that individuals with untreated sleep apnea are significantly more likely to suffer from cardiovascular complications, emphasizing the need for effective treatment options.

Addressing Sleep Issues for Heart Health

Given the clear connection between sleep and heart health, it’s essential to adopt strategies that promote better sleep. Here are some evidence-based recommendations to improve your sleep quality and, in turn, your heart health:

Set a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up.
Create a Restful Environment: Ensure your sleep environment is conducive to rest. This means a cool, dark room, a comfortable mattress and pillows, and minimizing noise and light disruptions.
Limit Screen Time: The blue light emitted by screens can interfere with melatonin production, the hormone that regulates sleep. Try to limit screen time at least an hour before bedtime.
Watch Your Diet: What you eat can affect your sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, consider a light snack if you’re hungry.
Exercise Regularly: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime.
Manage Stress: High stress levels can interfere with your ability to fall asleep. Consider relaxation techniques such as deep breathing, meditation, or yoga to help manage stress.
Consult a Healthcare Professional: If you struggle with persistent sleep issues, seek help from a healthcare provider. They can provide guidance, recommend treatments, or refer you to a sleep specialist if necessary.

The Importance of Sleep Hygiene

Developing good sleep hygiene is essential for promoting quality sleep. This involves establishing a series of habits and routines that contribute to better sleep. For instance, creating a bedtime routine that includes calming activities, such as reading or taking a warm bath, can signal to your body that it’s time to wind down.

Incorporating relaxation techniques such as mindfulness meditation or progressive muscle relaxation can also enhance sleep quality. Studies show that mindfulness practices can reduce insomnia and improve overall sleep quality, thereby benefiting heart health.

The Impact of Technology

In today’s digital age, technology plays a dual role in sleep and heart health. While devices can contribute to sleep disturbances through screen time, they can also offer tools for better sleep management. Sleep tracking apps and wearable devices can provide valuable insights into sleep patterns, helping individuals identify issues and make necessary adjustments.

Recent research indicates that using sleep-tracking technology can lead to improvements in sleep quality and duration. By raising awareness of sleep habits, these tools empower individuals to take control of their sleep, ultimately benefiting their cardiovascular health.

Conclusion: Prioritize Your Heart

The intricate relationship between sleep and heart health underscores the importance of prioritizing sleep in your daily routine. Just as you would focus on a balanced diet and regular exercise, treating sleep as an equally vital component of your health is essential.

By establishing healthy sleep habits and addressing any sleep disorders, you may significantly reduce your risk of heart disease and enhance your overall well-being. In a world that often prioritizes productivity over rest, it’s crucial to remember that giving your heart the sleep it needs is one of the best investments you can make in your long-term health. After all, a well-rested heart is a resilient heart, ready to meet the challenges of each new day.

THE FOGGY BRAIN AND LACK OF SLEEP.

May 31, 2019 beautyr

We’ve all had those days when we feel a little out of it. You misplace your keys.

Wake up better focus.

We’ve all had those days when we feel a little out of it. You misplace your keys. A joke goes over your head. You sit through a meeting and can’t remember what it was about afterwards. That’s brain fog.

Brain fog happens when your mind is distracted and overwhelmed by stress. As a result, you have less mental energy to focus on the task at hand. You literally don’t have the brain power to support both at the same time. One major cause of brain fog is poor sleep.

Every day, your billions of brain cells produce waste with every task and function they perform. This waste builds up until sleep allows the cleaning crew to come in and clear it away. Depriving yourself of sleep is like locking the cleaning crew out of the building. You need that waste cleared out in order for your brain to function optimally. That’s why sleep deprivation reduces clarity, focus, and the ability to learn and retain information.
The US National Heart, Lung, and Blood Institute reviewed the benefits of sleep on emotional health and wellbeing, physical health, and everyday performance. They reported that getting insufficient sleep makes you less productive during the day. In work and school, sleep deprived individuals took longer to complete tasks, had delayed reaction time, and were found to make more errors (source).
The effects were cumulative. Even just losing 1-2 hours a night could add up to having similar effects on performance as going a whole night without sleep.

Protect Yourself from Microsleep

Microsleep occurs when we’re overly tired.
The sleep health site Tuck defines microsleep as the following (source):

Microsleeps are brief, unintended episodes of loss of attention associated with events such as a blank stare, head snapping, and prolonged eye closure which may occur when a person is fatigued but trying to stay awake to perform a monotonous task like driving a car or watching a computer screen.
– Tuck

You could be standing in line at a grocery store, sitting in a meeting, or even driving, and not realize that you’ve had a brief moment of microsleep. This isn’t just embarrassing and unprofessional, it’s also dangerous. For those who work in occupations that require full attention, sleep deprivation can pose serious risks that affect more people than yourself.
Prevent microsleep before it happens and improve focus by getting more sleep tonight. Start by going to bed an hour before you usually do. Gradually set an earlier and earlier bedtime until you’re getting the recommended 7-8 hours of sleep a night.

Not only will you feel more rested, but you’ll see benefits on your focus, concentration, and performance.

DO YOU ACTUALLY GROW IN YOUR SLEEP?

May 31, 2019 beautyr

When you were a kid, your mom probably told you that you grew in your sleep. That’s not just a saying. It’s true.

Wake up stronger.

When you were a kid, your mom probably told you that you grew in your sleep. That’s not just a saying. It’s true.

You need to do more than eat your greens to grow strong. Research is showing that developing healthy sleep habits can play an equally important role.

When you sleep, your body takes advantage of the period of rest by releasing growth hormones that allow your bones and muscles to repair and grow without motion and gravity interfering. This explains why babies, children, and teenagers need far more rest than adults. A newborn baby needs 17 hours a day that gradually lessens to 10 hours in late teenage years.
For children, the most intense period of growth hormone is released shortly after entering deep sleep. It’s even said that getting more sleep during these growing years can actually make a child grow taller (source).
The benefits don’t end after adolescence. Our bodies require recovery from every day wear and tear, and even more so after rigorous activity. Sleep is like a tune up for your body. It helps muscle recovery by boosting growth hormone and decreasing cortisol production, a stress hormone that breaks down muscle tissue and impairs immunity. It’s no wonder so many professional sports teams and athletes are now hiring sleep coaches.

The Toronto Raptors and Vancouver Canucks are two examples of a growing number of teams now working with Vancouver-based Fatigue Science, a high-performance sleep consultancy that provides sleep monitoring data for elite athletes, military, and industrial-workers (source).
If sleep is now being prescribed to professional athletes and our country’s first line of defense, it’s safe to say that getting more sleep can benefit the average Joe and Jane.
Sleep renews, strengthens, and repairs. By prioritizing better sleep, you might just wake up stronger.

10 WAYS TO MASTER YOUR MORNING AND WIN THE DAY.

May 31, 2019 beautyr

A better tomorrow starts the moment you wake up today.

Wake up your inner morning person.

A better tomorrow starts the moment you wake up today.

Below is a list of 10 habits that will help you transform your mornings. It isn’t all or nothing. Start with a few and add more to your morning routine over time.

1. Set a regular bedtime

Set a regular bedtime and honour your bedtime routine.

2. Get & set an alarm clock

Because your circadian operates roughly on a 24-hour cycle, a consistent wake-time every day will help keep that hormone production on track. Set a consistent wake time that allows you to get a minimum of 7-hours of sleep. Instead of your cellphone, invest in a classic alarm clock with a dim display option. This will help keep distractions and melatonin-suppressing blue light out of your bedroom.

3. Quit hitting snooze

Do you hit snooze often? It may not seem like a big deal, but it can have psychological consequences. By hitting snooze again and again, you’re subconsciously telling yourself that you don’t need to do what you set out to do. Respect your good intentions and follow through.

4. Hydrate

When you go without water for seven or more hours, your body becomes dehydrated. When we wake up, the first cup we reach for is often coffee. While delicious, coffee dehydrates you even more. Dehydration contributes to feelings of fatigue. Drink a glass of water when you first wake up and throughout the day to stay hydrated.

5. Make your bed

Simple enough, right? A decluttered bedroom declutters the mind. Making your bed is also the first task you’ve “accomplished”. Starting your day with an accomplishment, however small, sparks positivity that will continue throughout the day.

6. Get outside

Early morning light has the greatest impact on your circadian rhythm. Try to get at least half an hour of sunlight before 9am. Sunlight stimulates production of your “get up and go” hormone, cortisol. It also stimulates production of serotonin, your “happiness hormone”. Walk to work, journal on a park bench, or have your morning cup of coffee on the porch.

7. Move your body

When people hear “morning exercise”, they often think this means a full-on rigorous sweat session. If you’re into that, kudos. If you’re not, no problem. We need to shift our thinking from all or nothing. Lower your bar for morning exercise and it gets much easier to do. The main goal is to wake up your body and get some mood-boosting endorphins flowing.

Start Small

Commit to doing 5-10 reps of something.

Pushups, sit-ups and jumping jacks are great starters. If you feel up to it, try an app like Nike+ Training or SWORKIT pro. You can set a duration as short as 5-minutes to start with exercises you can do at home. Small changes can lead to big results.

Just Move

Walking counts. Stairs count too. Make small changes to add more steps to your morning routine.

8. Meditate

Meditation isn’t just for yogis and monks. In his best-selling book, Tools of Titans, Tim Ferriss shares the tactics, routines, and habits of billionaire’s, icons, and world-class performers. At least 80% of the leaders he interviews practice some sort of daily meditation.
When’s the last time you sat in silence? As a society, we’ve forgotten how to be still. Look around the next time you’re on the bus or sitting in a waiting room. How many people are on their phones? With the world at our fingertips, we’re filling the space we need for reflection with distraction.
Not sure where to start? There are some great five-minute morning meditations you can follow on Youtube. The point isn’t to be perfect. It’s simply to make space that allows you time to reflect on where you are and where you want to be. Don’t be too hard on yourself if your mind wanders. Gently guide it back. Seek progress, not perfection.

9. Set your intentions

Journaling is an incredible tool for self-development. A journal isn’t necessarily a diary of events. It can be, for some, but for many, a journal is a tool used to develop clarity, keep accountability, and incubate ideas. One of best uses of morning journaling is setting your intentions for the day.
If you’ve incorporated nightly journaling into your bedtime routine, the morning is a good time to re-visit any to-do lists you’ve prioritized for yourself. It’s also a great time to think bigger picture.

THOUGHT STARTERS

Today I’m most looking forward to ______________.

The most important thing I want to focus on is _________________ because __________________.

I’m feeling grateful for ___________________.

Does my to-do list correspond with my long-term goals? If no, why not? Is there something I can do today to help move in that direction? ____________________________.

“It’s the repetition of affirmations that lead to belief. Once that belief becomes a deep conviction, things begin to happen.”
– Muhammad Ali

Icons like Oprah Winfrey, Jim Carrey, and Muhammad Ali have shared their belief in the power of positive thinking and the use of daily affirmations.
If can picture the beautiful life you want, think about the person you’ll need to be get there. If you want to wake up your best, you need to know what qualities you consider beautiful.
For me, “a beautiful life” is ___________________________.

Living a beautiful life is important because _______________________.

I am ______________, _______________, and ________________.
Repeating these affirmations in your journal every morning can re-wire your brain to fully believe them. Muhammad Ali said, “I am the greatest!” And he was! Take a cue from Ali and make it happen for you.

10. Start doing

We all have those “someday” goals. A good morning can help make those someday goals happen sooner. Do you have any long-term goals? Is your current path helping you reach them? Progress doesn’t have to be all or nothing. Little things can add up to big changes when you do them every morning.
In your journal, take some time to consider the following:
What are your “someday” goals? Write a list.
Write out your to-do list. Does your to-do list correspond with your list of “someday” goals?
Does this list correspond with your definition of a beautiful life?
Once you have a sense of your long-term goals, you need to make a little time each day to make them happen. Mornings are perfect for this. You’re not distracted by the world around you. And, progress – however small – is a great way to start the day.
Whether it’s reading a self-help book, sketching, playing guitar, or reading the your favourite blog, taking at least 5 minutes every morning that propels you in the direction of your goals will help you wake up what’s possible.

HOW DOES SUNLIGHT AFFECT SLEEP?

May 31, 2019 beautyr

Move over, moon. The sun has a role to play in sleep too.

Wake up outside.

Move over, moon. The sun has a role to play in sleep too.

It’s been estimated that around 90% of our time is spent indoors (source) with much of that time spent looking at screens. If you’re not sleeping well, it could be because you don’t get enough sunshine. The more sunlight you get today, the better your sleep will be tonight and the better your day will be tomorrow.

Closeup of sunglasses on a person’s face showing the reflection of a city skyline, bright sun, and a clear blue sky.

Your sleep and wake cycles follow your “circadian rhythm”. The Latin word “circa” means “one” and “diem” means “day”, so circadian translates to “one day”. This one-day cycle initiates when your eyes first take in light in the morning.
The light passes through your eyes to your hypothalamus, a group of brain cells behind the optic nerves. The hypothalamus acts as your body’s hormonal hub – when your hypothalamus “sees” the morning light, it signals the start of its daily hormone production schedule. At set times throughout the day, it releases hormones that control your energy levels, digestion, blood pressure, immune system, fat burning and more. Inconsistent and inadequate sleep will throw off that schedule.
Sunlight taken in through our eyes and skin when you’re outdoors helps regulate production of cortisol, serotonin, and melatonin – all essential hormones for a good night’s sleep (and a better mood tomorrow). Daylight is 100 times more powerful than indoor lighting. Even on a cloudy day, you get 10 times more light outdoors than inside (source, p.11).

CORTISOL

Morning light stimulates production of cortisol – your “get up and go” hormone that gives you the pep you need to start your day.

SERATONIN

UV taken in through your eyes and skin stimulates production of serotonin – your “happiness” hormone. Serotonin is also linked to better quality sleep.

Here are 6 ways you can get more sunlight every day:

1. Get outside first thing in the morning – the morning rays are their most powerful then.

2. Try to find window seating while working or dining indoors.

3. Take a walk at lunch.

4. Take 15-minute “recharge” breaks. Going for even a 15-minute walk outside can help you clear your mind, improve focus at work, and spark new creative ideas.

5. If it’s nice out, dine al fresco. Not only is it good for sleep, it also makes mealtime more fun for the family.

6. Watch the sunset. We used to wake up and go to sleep with the sun. Thanks to modern day electricity, our internal clocks are on an entirely different rhythm. Get the day’s final sunshine while signalling to your body it’s time to wind down.

YOU SNOOZE YOU WIN.

May 31, 2019 beautyr

The first step in transforming your sleep is changing your attitude towards it.

Wake up to better sleep.

The first step in transforming your sleep is changing your attitude towards it.

Sleep isn’t for the weak – it’s for the strong! It doesn’t get in the way of productivity – it enhances it. By prioritizing sleep, you’re prioritizing better health, better performance, and better relationships.

When you wake up to the immense benefits sleep has on your body and mind, you’ll realize that better sleep can literally transform your life. If you respect yourself and your goals, it’s time you respect your sleep.