As you gear up for another start to a New Year, you might find yourself in the familiar territory of making resolutions in the hope that they somehow stick. You know the drill – enthusiastic promises to hit the gym regularly, eat more greens, lose that extra weight, get more organised, or maybe cut back on alcohol.
How often have those January aspirations fizzled out by the time February rolls around? It's a tale as old as time – the grand intentions, the initial burst of motivation, and then... well, life happens.
It’s not just you. New Year is a time of hope and anticipation, and it genuinely is a really good time to think about how you want your life to be in the coming year. However, the fact that there is already a day set aside each year – it’s called Quitters Day – for the collapse of New Year resolutions, shows that many of us struggle to stick to our good intentions. It’s the second Friday of January – this year it’s the 12th.
The fitness app Strava conducted some research back in 2019 that showed 80% of those who made resolutions had given up by the end of the month and that the second Friday in January was when most started their inevitable decline.
Why can’t we stick to our New Year resolutions?
You can probably imagine the biggest problems and I am sure you will have experienced them for yourself at some stage or another.
The initial resolution was over-ambitious.
You start off filled with enthusiasm but couldn’t maintain the same level of commitment.
I’d like to offer a potential solution to both in a moment. To offer a little branch of hope right now, there is also a New Year’s Resolution Recommitment Day, which is perfect for anyone who slipped in January and needs an official day to get back to their goals.
Do you struggle to stick to your goals?
If you struggle to stick to goals, you’ll benefit from re-visiting your goal-setting strategy. Knowing what you want is just the first step – knowing how to get there is as – if not more – important.
So how do you set goals that lead to success?
You might already have heard about SMART goals but making them SMARTER is even better (and a lot more fun). This means setting goals that are:
Specific
Measurable
Achievable
Realistic
Time-bound
Exciting
Rewarded
Specific
The goal must be clear and concise. Vague goals, such as “I want to get healthy” don’t tell you, or anyone else, what you are aiming for. This makes it difficult to know when you’ve reached the goal. It might be worth looking at things like being able to fit into a specific pair of trousers or being able to get to the end of that 5k run without stopping – or other specific activities like getting out on a walk or doing some guided meditation.
Measurable
The goal must contain measurable criteria for tracking progress. If your goal isn’t specific, you can’t measure it. Ensure your goal has a clear measurable component that you can track to see how close you are to the desired end point. If you are thinking about weight loss, the scale and the tape measure will be needed. You might well want to use both – sometimes the number on the scale doesn’t give the full picture. Or you might be measuring how long you can run, how many Zumba classes you attend, how many times you listen to a sleep story.
Achievable
The goal must be practically possible, yet still challenging. This is something to bear in mind if you tend to have lofty plans. It’s a balance of being able to actually do it and it being sufficiently challenging to motivate you to spend time and energy pursuing it. For example, if you want to run a marathon and find it relatively easy to get outdoors to run but regularly only run 10km, the goal might be achievable and challenging. If you don’t currently run and never have…
Realistic
The goal must be realistic in the long term. It is important to ask yourself, “can I actually do this?” and “is it realistic given my current circumstances?”. Not in a self-doubting kind of way, but in a rational, carefully thought-through way. Thinking about goals that might relate to losing weight or exercise, there is a sweet spot between setting goals that feel a bit of a stretch and setting those that are over-optimistic or that require time that you just don’t have.
Time-bound
The goal should be grounded within a specific timeframe. When will you do this by? Having a scheduled completion date greatly increases your odds of reaching your goals. When you know your cut-off date, you know how to pace yourself and prioritise your time, energy, and resources. It can really help focus your energies and keep you motivated as you check in with yourself towards the end of the timeframe. A bit like that extra burst athletes get at the end of the race as they sprint towards the finish.
And now come the BEST bits…
Exciting
The goal must be enticing and inspiring. Does the thought of the goal excite you? Many people pursue goals because they feel they ‘must’, ‘should’, or because others want them to, rather than because they truly want to achieve the goal. Make sure your goal energises you and is personally motivating. Focus on what will be possible for you when you reach your goal. How will it really feel when you achieve what you set out to do? I want you to get really fired up by your goal!
Rewarded
The goal must offer a clear reward. This can be an extrinsic reward (something tangible such as money, awards, savings, or prizes), or intrinsic (joy, happiness, mastering a skill, or satisfaction of a job well done). If you aren’t getting some benefit or reward for reaching your goal, your motivation is likely to dip. How will you reward yourself? What will feel like a real win? Remember, since we’re in the world of wellness, I’m not talking about having a big blow-out at the end of a diet but something more nourishing of the soul…
You can complete the following statements/questions to help you set your goals:
My goal is...
It is clear and specific in the following way...
How will I know if I’ve achieved it? I can measure success in the following way...
My goal is realistic because...
What are my time frames? By when will I have achieved this goal?
What is exciting about this goal? What inspires me?
What are the rewards? How will this benefit me and my life when I have achieved it?
Fun fact
Research shows you’re more likely to stick to a goal that is action-oriented rather than an avoidance-oriented goal (58.9% versus 47.1%).
Every goal is easier to achieve with support. Perhaps you see it as a form of motivation if you insist on going it alone. Wouldn’t it be great to prove to others or yourself that you can do it? It certainly would, but why struggle? Why not make your life easier by getting support?
The Fix: Book a complimentary call with me here
Let’s work together to tackle all aspects of what I’ve been talking about above. I’ll bring the knowledge of what to eat for your goals and support you to create healthy habits that last. I’ll also be your cheerleader if you experience any barriers or setbacks that look like they might stand in the way of you achieving your goals.
Now is exactly the right time for a brand new you: new diet, new attitude and new healthy lifestyle habits.
Are you at the mercy of Christmas FOMO?
Christmas events and entertaining can seem relentless at times. Apparently, we cram 44% more social occasions into December than any other month. How many social engagements/ parties do you already have in the calendar for the month of December?
I know how it can go… parties, drinks dos, buffets, secret Santa. You’ll go to everything because you can’t resist. You’ll feast like you’ll never see another meal, and you’ll consume many festive tipples because otherwise you’ll be missing out on all the fun.
FOMO – shorthand for ‘fear of missing out’ – is the acute and often unjustified belief that everyone is having way more fun than you. And it reaches its annual high any day now. FOMO really is not your friend this month (or indeed any month) – especially if you want to maintain your weight or healthy living over the holidays.
Let’s take a look at how that festive FOMO usually pans out…
You’re committed to healthy eating at Christmas, and you go to buffet parties or events. The food looks delicious, but you have made a decision to not eat unnecessarily, so your mouth can only water. There’s a very subtle fear that you are never going to be able to have any of these delicious treats ever again. The fear of missing out activates your survival instinct to consume everything and anything. And so you may go on a binge, and your healthy eating plans are obliterated. The self-recriminations start.
Here’s what you need to know about FOMO: We are culturally programmed to over-value losses and under-value gains, so it’s really not your fault. So, we put more importance on the food we may be missing out on, and less on our goals and wellbeing.
The big question, of course, is what are you really missing out on? Nothing. OK, maybe some sweet or high-carb treats, some booze-filled evenings and such. But eating and drinking these have a flipside: blood sugar imbalance and energy crashes, poor sleep, almost certain weight gain (if you consume in excess) – and that’s without mentioning the negative self-talk for having over-indulged.
There are several things going on when it comes to food. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food is mired in emotional meaning both for you and for the host.
The answer is not to find more and more creative ways to say no. If you have to own up to eating healthily around this time or being gluten- or dairy-free, this seems to compound the original offence of not wanting to eat.
Your action plan is this:
And don’t forget – you can always get in touch with me, if you’d like to discuss further. Part of my role is to support my clients in their habit changes – I can help you. Just book in a call.
Seven Steps to Good Health this Winter
If you're looking to ramp up your immune health over winter, you might be wondering, "How do I gear up my body to tackle those pesky illnesses?" Well, boosting your immunity isn't a walk in the park, but a few tweaks in your lifestyle and diet can give your body's defence system a serious upgrade against those sneaky pathogens.
There's a real connection between sleep and keeping your immune system in top-notch shape. Skimping on sleep? That's like sending an open invitation to sickness. In a study with 164 healthy adults, the ones catching fewer than 6 hours of Zs were more likely to catch a cold. Adults, aim for 7 hours or more; teens, 8–10 hours; and the little ones, up to 14 hours. Having trouble dozing off? Try ditching screens an hour before bedtime and make your sleep space as dark as Batman's cave.
Load up on the good stuff – fruits, veggies, nuts, seeds, and legumes. They're packed with nutrients and antioxidants that put up a strong front against those nasty pathogens. Think of them as your immune system's cheerleaders, fighting off inflammation and giving those free radicals a run for their money. Plus, they're like a feast for the good bacteria in your gut, making your immunity top-notch.
Embrace healthy fats like those found in olive oil and salmon. They're like the superheroes that calm down inflammation, preventing it from taking over. Olive oil is not just anti-inflammatory; it's linked to keeping chronic diseases like heart disease and type 2 diabetes at bay. And let's not forget omega-3 fatty acids from salmon and chia seeds—they're inflammation-fighting champs too.
Keep an eye on added sugars and refined carbs. Research hints that they might have a hand in the overweight and obesity drama, and that duo could make you more susceptible to falling sick. According to a study, folks with obesity were twice as likely to catch the flu even with a vaccine. Cut down on sugar, dial down inflammation, lose a bit of weight, and decrease your risk of chronic health issues.
Exercise is like a booster shot for your immune system. Not the hardcore, intense stuff, but a moderate, feel-good workout. It can even make vaccines more effective! Regular moderate exercise is the friend your immune cells need to stay in shape and ready for action. Think brisk walks, steady biking, a bit of jogging, or a splash in the pool—aim for at least 150 minutes a week.
Water, water, water—it's your health's best friend. While it won't shield you from germs, staying hydrated is crucial for overall well-being. Dehydration can mess with your head, focus, mood, and even kidney function, making you more prone to getting sick. Keep that urine pale yellow, and you're on the right track. Watch out for the sugar content in other types of drinks, especially juices and fizzy drinks.
Stress and your immune system? Not best friends. Long-term stress can mess with your immune cell squad and promote inflammation. Kids aren't spared either; their immune response can take a hit. Combat stress with a dose of meditation, a bit of exercise, scribbling in a journal, yoga, or anything that brings zen vibes. Talking to a counsellor or therapist, virtual or in person, might be a game-changer too.
If you’d like to find out more about how you can support your body’s natural immune system over Winter, why not book in a call here.
How to regain your sense of calm
Palpitations, a dry mouth, sweating, insomnia are just some of the unmistakable signs of anxiety. Everyone has experienced these symptoms at some point in their life. Who hasn't felt stage fright before a presentation, hyperventilated before an exam or spent a sleepless night before their dental appointment?
Under normal circumstances, you get through the situation in question unscathed, and life goes on. However, it is very different for people who suffer from anxiety disorders. Patients with this condition experience virtually no relief or respite because their anxiety is unrelated to a specific situation or event and is – objectively – unfounded. There is no single challenge to get through and move on. Their anxiety goes on constantly, from one situation to the next, and the next, and the next ...
Although anxiety disorders were common even before the Coronavirus pandemic, the stress of lockdowns and worry about our own health and that of loved ones, our jobs and our financial security has sent numbers surging. A team of researchers at the University of Manchester are currently looking into this. Although the work is still ongoing, they predict that mental health problems will continue to be affected by the pandemic for years to come.[1]
So, where does nutrition come into it? At first glance, it may seem preposterous to say that diet influences how we feel; but think about it: In the cold, hard light of science, feelings are chemistry! Of course, in the first instance, it is our environment, our experiences, and to an extent, our personality that makes us feel the way we feel. But our feelings of fear, anger, overwhelm or love and confidence trigger the release of hormones in our body, which is where chemistry kicks in. We need the happy hormone serotonin and the pleasure hormone dopamine to feel good, the sleep hormone melatonin to sleep, the stress hormones adrenaline and cortisol for our get-up-and-go and to fight or flee when we’re under threat. Hormones work in unison with each other. Some hormones suppress others; some trigger the release of others. But for these feedback mechanisms to work, for our body to even be able to manufacture the chemicals that we need, we must supply the raw materials they are made of.
Those raw materials are fatty acids, proteins, vitamins, minerals, and phytonutrients – nutrients. What’s more, even our friendly gut bacteria contribute to how we feel by extracting more nutrients from our food for us, manufacturing some, such as short-chain fatty acids, from scratch and even providing some ready-made serotonin! So, if you think of feelings that way, what we eat is bound to have a massive impact on how we feel and how we cope with the challenges life throws at us.
Don't get me wrong; I’m not saying that diet will cure an anxiety disorder. However, if we try and fuel our body with poor quality food that does not provide the building blocks of the hormones and catalysts our brain chemistry requires, we’ll have a much harder time overcoming mental health issues.
So, what are these nutrients our body needs, particularly when we are anxious?
Magnesium is often referred to as ‘nature’s tranquiliser’ – which hints at just how crucial this mineral is for supporting balanced mood, relaxation, and deep sleep. One reason why magnesium helps us cope with anxiety might be that it plays a role in nerve transmission.[2]The mineral is not even hard to find. There’s some in most foods, particularly in green leafy vegetables – think broccoli, spinach, kale, and watercress – but also in grains, such as brown rice, buckwheat and quinoa, nuts and seeds, or fish and seafood. Despite this, deficiency is common, which may have something to do with our penchant for convenience and junk foods that are just not as nutritious as real food.
A 2019 study found that the amino acid L-theanine might help manage anxiety and support a balanced stress response. L-theanine is found in green tea.[3] It increases the activity of the neurotransmitter GABA, which has calming, anti-anxiety effects. The amino acid also raises dopamine and the creation of alpha waves in the brain. This is because l-theanine can cross the blood-brain barrier, a membrane that protects our brain from unwanted and harmful substances. The high intake of green tea by Buddhist monks may contribute to their famously calm demeanour and intense focus during meditation. If you want to give green tea a try, be sure to choose an organic one to reduce your exposure to pesticides and other toxins, which have been found to disrupt the brain’s stress circuitry.[4]
The authors of a 2020 research review agree that the role of nutrition in the management of mental health disorders is underestimated.[5] They reviewed the existing research into omega-3 fats in connection with anxiety and found that this type of fat is critical for brain health and has been shown to reduce anxiety symptoms. As vegan diets are becoming more popular, it is important to note that omega-3 fats from plant sources, such as flaxseed oil or walnut oil, does not cover our daily requirements, let alone achieve therapeutic levels. The omega-3s these foods contain are inferior to the ones we need: EPA and DHA. Although the body can make those long-chain fatty acids can from plant-source omega-3 (alpha-linoleic acid or ALA), the conversion is sluggish and easily disrupted. Only about 5 per cent get converted. If you are vegan, do not like fish, or are allergic to it, your diet alone will cover your needs. I recommend finding a good-quality supplement with omega-3 from marine sources (i. e., algae), which is the only vegan source of DHA.
When talking about anxiety and nutrition, we must not neglect the role of the microbiota, the friendly bacteria in our gut. The majority of available research studies in 2019 showed that it is beneficial to give our gut bacteria some TLC. Interestingly, “non-probiotic interventions were more effective than the probiotic” ones.[6]
That suggests that just popping a probiotic capsule may not be enough – and that’s no surprise, really. Don't get me wrong; probiotics are beneficial; there is no doubt about that. However, their contents – live bacteria, e. g. Lactobacillus and Bifidobacterium species – are not going to settle in the gut. They are only travelling through, and while doing so, they help create a bacteria-friendly climate and temporarily crowd out undesirable microbes. But really, they are only lending a helping hand to our own, indigenous bacteria. Those are the ones that are at home there, and those are the ones that can protect our gut, feed our brain, improve our mood, and keep us healthy.
You can look after your friendly bacteria by giving them real food, especially fibre-rich plant foods, including vegetables, fruit, nuts, seeds, pulses, whole grains, herbs, and spices. Variety is key here. While probiotics – especially in the form of fermented foods like sauerkraut, kimchi, live yoghurt, kefir and kombucha – are great, prebiotics – fibre – are even better. We still need to learn much more about all the different microbes living in our guts, but what we do know is that the more different species we have, the healthier we are. How do we cultivate a variety of species? By keeping our diets interesting! Different microbes have different preferences. By varying what we eat, we are creating a desirable place for them to live.
To keep everyone happy, it is also essential to avoid what harms the microbiota. Alcohol acts like a weedkiller on your internal garden. Food additives reduce a protective type of antibody called secretory immunoglobulin A (or sIgA, for short), and emulsifiers are particularly damaging for the gut. Sugar promotes yeast overgrowth, which can overwhelm the beneficial bacteria and make it difficult for them to adhere to the gut wall.
Of course, although hugely important, diet is not everything. Lifestyle factors, too, play a crucial role in mental health. It will come as no surprise that it is worth reducing stress as much possible if you suffer from anxiety. Interestingly, stress also damages the microbiota and interferes with the conversion of omega-3 fatty acids – among many other things, so just getting on top of stress will do you a whole lot of good.
I know that that is easier said than done, but there is a shedload of information on stress management on the internet, ranging from relaxation techniques, such as meditation or breathing exercises, to self-care and me-time tips.
So, as you can see, you don’t have to take anxiety attacks lying down. There is a lot that you can do to avoid them or to aid your recovery. And if you’d like to talk further about this, why not book a free 30 minute health review with me here?
[1] https://www.nature.com/articles/d41586-021-00175-z
[2] Kirkland AE, Sarlo GL, Holton KF (2018): The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730.
[3] Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, Oliveira Santos H (2019): Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacol Res. 2019 Sep;147:104395.
[4] Caudle MW (2016): This can't be stressed enough: The contribution of select environmental toxicants to disruption of the stress circuitry and response. Physiol Behav. 2016 Nov 1;166:65-75.
[5] Polokowski AR, Shakil H, Carmichael CL, et al (2020): Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play. Nutr Neurosci. 2020 Jul;23(7):494-504.
[6] Yang B, Wei J, Ju P, Chen J (2019): Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review. Gen Psychiatr. 2019 May 17;32(2):e100056.
My Top 5 Tips for Building Healthy Habits
People frequently think about ‘being healthy’, without paying much detail to the specific actions that they are taking (or not) to take care of themselves.
Would you describe yourself as a healthy person?
You might say ‘I go to the gym’ but how many times have you been in the last month?
You might think you get enough fruit and veg into your diet each day, but how many portions a day did you average over the last few weeks?
Did you ever think about the extent to which you are tired, whether your hormones are balance, the amount of water you drink, and so on?
In our hectic lives, we often overlook our wellbeing because dealing with it can be complicated and time-consuming. You owe it to yourself to stop putting up with the symptoms of ill health. Some of the symptoms you experience will need a longer and more specific plan to get meaningful results. Other little niggles can improve just by making some small but effective changes.
A great many people really want to improve an aspect of their health, like losing weight, clearing up their skin, reducing troublesome digestive symptoms. And, while they might have the knowledge of what to do, they don’t consistently do it.
Worse still, they actually sabotage their own progress. If you see something of yourself here, read on…
Have you ever heard that little voice in your head that tells you that you deserve a treat? I mean, you’ve just hiked five miles! Surely, it’s okay to celebrate with a cup of tea and a slice of ‘Death by Chocolate’?
Have you ever spent January virtually living in the gym, only to find yourself slumped on the sofa, clutching the remote, come February?
Maybe you said: “Enough is enough”, dived headfirst into Magic Cleaning, but have been navigating around that pile of clothing in the middle of your bedroom ever since that fateful day?
Let’s take a closer look at the top five reasons why it is that we know exactly what to do but are just not doing it – and, of course, the fixes you can use to get what it is that you want with more flow, ease and consistency.
Did your doctor tell you that you need to lose weight to get your blood pressure down? Did your boss send you on a management course, so you can lead a team and advance your career? Did your kids advise you to go vegan to save the planet?
That’s excellent advice and following it would be to your advantage, but weight loss, studying or going vegan doesn’t always come easy. Unless you decide that that is what you want, it’ll be tough to get yourself motivated and sustain momentum.
The fix: Making it your idea
Not everything other people think would be good for us really is. If, for example, your partner recommends cosmetic surgery because that would make him love you more, that is not a goal you will consider (I hope).
However, if your doctor is concerned about your blood pressure and advises you to lose weight, it’s a different matter.
Of course, it makes complete sense, and you have a go but falter after just two weeks because weight loss can be really hard sometimes. Health should be motivation enough to hang in there, but let’s face it, for many people, it just isn’t.
But what if you could come up with a reason for weight loss that inspires YOU?
Sit down with a pen and paper and list all the advantages of losing weight that you can think of. Then take another look at your list and see whether you can see anything there that would motivate you MORE than optimum blood pressure.
Everyone has a personal value system, which developed over the course of their lives and depends on their experiences, our circumstances, and their family’s values.
While one person may attach great importance to material wealth and money, other may not consider it important at all. If you are not entirely behind the ‘cause’, you may struggle to keep going.
The fix: Get clear about your values
Examples of values are family, loyalty, honesty, compassion, health, freedom etc. Let’s take a look at that in a little more depth.
Having aspirations is a wonderful thing. We should all strive to better ourselves and realise our dreams. However, you need to keep our feet on the ground. If you set yourself the goal to learn how to play the saxophone with the aim of joining a jazz band, touring New York clubs and by next year, you may be overstretching yourself a bit – and that can be the exact opposite of empowering.
Although you may be a great talent, it is doubtful that you’d meet that goal, and realising that at some stage may put you off playing the saxophone altogether. Which would be a shame.
The fix: Set SMART goals
Research shows you are 80% more likely to achieve your goals if you:
What are SMARTER goals?
SPECIFIC - “Lose weight” or “get fit” is not specific. “Lose a stone” or “Run 5k” is.
MEASURABLE – weight, waist circumference, minutes run, number of steps …
ACHIEVABLE – see #5
REALISTIC – see #4
TIME-BOUND – A goal (or intermediate goals) should have a deadline
EXCITING - find a motivation that works for you, see #1
REWARDED
Say you’d like to run the London Marathon next year to get healthy and raise money for your favourite charity at the same time. Excellent idea! Oh, you don’t currently run and never have? Ah …
In that case, your goal may be a little too big. While running a marathon one day is absolutely within your capabilities, next year may be too soon. Signing up and committing may cause you to feel overwhelmed and give up.
The fix: Break it down to baby steps
The thought of running a marathon, sewing a ballgown or giving a 90-minute lecture in front of an academic audiences a little daunting – unless you’re already a runner, seamstress or public speaker.
Intermediate goals – aka ‘baby steps’– can help. They, too, should be SMARTER (see above), and then they’ll help you approach the big goal step by step. For example, you could:
Similarly, try sewing a sofa cushion (skirt, dress, trousers, baby grow, ballgown) or seek opportunities to speak in front of a friendly audience for 1 minute (5 minutes, 15 minutes and so on - there are workshops, clubs and networking groups that allow you to practice).
Giving up too soon is one of the most common reasons you might not achieve the goals you have set yourself. Of course, it makes no sense to strive for a goal that is doomed to failure. You’re not going to jive like a pro at your company’s Christmas ball if your first dance lesson is tomorrow.
But you CAN learn how to jive, even to competition level, just not overnight. Some things take time, and even things that look easy – say, meditation – take practice. Sadly, many of us lose sight of the goal at the slightest resistance or even when success does not materialise at the expected time.
The fix: Accountability
There are very few people who just decide that they want to do something and then go off and do it. Most of us need some sort of accountability to keep us going, especially if achieving the goal may take some time, and long-term commitment is required.
Some people make a public announcement, e.g. post on social media that they are going to quit smoking or training to climb Mount Kilimanjaro. Others tell a friend or find a buddy.
American writer Gretchen Rubin likes to tell the story where two gym buddies exchanged a trainer after every gym session. That way, they knew that their friend wouldn’t be able to train without them and felt obliged to show up every time. Genius!
A great way to create accountability for yourself is by working with a coach. Your coach will support you week by week and gently hold you accountable for actions so that you achieve what you want and more.
Does this resonate with you? Every day in clinic I help my clients to think clearly as to how they can achieve their health goals. As well as using nutrition and lifestyle evidence to design a plan, I help them define what they really want to achieve – and how they can get there. Plus, I give them accountability along the way. Would you like to know more? Why not book in a free 30 minute health review by clicking here. I'd love to help you.
Top Tips for a Better Night’s Sleep
Here are my top tips for getting a better night’s sleep. See what you can put into action.
Get plenty of natural light
Getting outdoors during the day – whatever the time of year - can help regulate the circadian rhythm. Spending time outside or near a window can help, as can using a light therapy box during the winter months. Getting out for a morning walk is a great way to start the day and wake your body up on every level imaginable.
Exercise every day
Try to take some kind of exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
Watch your caffeine
Caffeine has a very long half-life, and it can take 6-8 hours for half the caffeine in your cuppa to leave your body. Consider that any caffeine after 2pm (if you go to bed at 10pm) will have a deleterious effect on the quality of your sleep – even if you cannot feel it.
Similarly, a few alcoholic drinks and eating late at night can also make it harder to get a good quality sleep.
Dim lights in the evening
At the other end of the day, you want to be encouraging your body to make more of the night-time hormones, which means reducing the amount of bright light. If you have dimmer switches, use those. Or use side lights instead of the main overhead lights. These subtle lighting changes can make a difference.
Avoid screens before bed
You learnt earlier that blue light from electronic devices can interfere with the circadian rhythm and make it harder to fall asleep. Think about what else you could do to avoid using things like smartphones, tablets, and computers for at least an hour or so before bedtime. Consider real books or a Kindle (which has a different type of light to a tablet).
Take time to wind down
Establishing a relaxing bedtime routine can help signal to the body that it is time to sleep. This is exactly what we do with babies, and there’s no reason why you cannot adopt some of this for yourself: warm bath, read a book, lights out. You might find it helpful to practise relaxation techniques like yoga or try some guided meditation.
Don’t engage in stimulating activities
… like playing a competitive game, watching an edge-of-the seat film, or having an important conversation with a loved one. Even watching the news can be triggering.
Keep the bedroom dark, quiet, and cool
Creating a comfortable sleep environment helps promote better sleep. This includes keeping the bedroom dark, quiet, and cool, and using comfortable bedding and pillows. Use your bed only for sleep and sex. This may help you completely switch off. Since the sleep hormone melatonin likes it dark, if you don’t live in the middle of nowhere and you don’t have blackout blinds, a generously sized silk eye mask is a good option to create a dark environment.
Ditch that smartphone alarm clock
Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom – this will also help remove temptations to check messages and/or social media. Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.
Stick to a consistent sleep schedule
Going to bed and waking up at the same time every day can help regulate the circadian rhythm. This means avoiding staying up late on weekends or sleeping in too much on days off.
And if you’re continuing to have issues with your sleep, why don’t you get in touch for a free health review? We can look at what might be underlying and see if we can get you sleeping better.
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. I aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
