Mar 05, 2020

When people start living a healthy lifestyle, it’s easy for them to follow through on their new commitments.

But for some reason, sleep and rest always tend to take a back seat...

Why? Because, let’s face it, we associate "working hard" with progress. 

Let's talk sleep.

If you’re tired in the morning, and you press snooze over and over, it's likely because you didn’t get enough sleep. And that’s likely due to having poor evening routines (or what I call poor “sleep hygiene”).

There are 3 reasons why you’re likely not getting the quality and quantity of sleep you need to feel your best in the morning:

  1. You’re eating and/or drinking too close to your planned bedtime. If you eat or drink too close to when you want to fall asleep, it impacts digestion and makes us uncomfortable lying down. Additionally, the intake of calories gives our body energy. So while you may not be consuming caffeine, the energy source from food at that time of day can be enough to keep us up. It’s best to stop eating food 1-2 hours before you plan to go to sleep, and if you are going to drink any water or tea, keep it to 16 oz or less. 
  2. You’re using electronics too close to your planned bedtime. Even if you have blue light blockers, the use of electronics can be enough to stimulate you and disrupt your quality and quantity of sleep.
  3. You’re doing work too close to your planned bedtime. A lot of us stay up to do work and don't allow ourselves proper time to wind down and get into a relaxed state. For some people this can take 45 minutes to an hour.
    •  Evening journaling can help us disconnect from electronics and clear the mind of to-do’s to aid in winding down before falling asleep. 

Now, let's talk rest. 

Rest is not only when our muscles have a chance to recover, repair and rebuild (so that we can actually see results), but it allows us to recharge so that we can show up for our next workout STRONGER and get the most out of it!

⁣And funny enough, taking days off from exercise, actually helps us to stay consistent with exercise. Taking days off helps us develop a positive association with a health behavior because we’re not over-doing it, which can lead to either resentment or burnout!⁣

⁣And Ladies, fun fact:⁣

⁣If we’re doing high intensity exercise (HIIT workouts or heavy resistance training during PMS or while we’re on our period), studies show that it puts too much strain on the body and can actually lead to muscle damage and fat storage. ⁣

⁣So it’s really important to take it easy and listen to what movement your body actually wants…⁣

  • ⁣Yoga, stretching, walking VS. HIIT workouts everyday⁣
  • Full-on rest day VS. Movement, at all!⁣

So, there you have it!

And if you are struggling to fall asleep, think about your evening routine and see if you need to address any of these 3 sleep hygiene pitfalls.

I find this Ted Talk by Dr. Walker is really helpful in reminding me why sleep is important enough to prioritize! Check it out... 

Dr. Walker: Sleep Is Your Superpower 



If you want to go to a restaurant, order whatever you want, and NOT leave feeling gross, bloated & guilty about what you ate… I'm here to tell you, THAT IS POSSIBLE! The answer is here.