Difficulty Sleeping?

How to Sleep Well

One of the most common complaints in a doctor's office is poor sleep. Often people want the quick fix of using a pill to help them along, but sleeping pills don't work long term. In fact, over time, they actually worsen the architecture of your sleep so that you are less likely to get deep restorative sleep. There are, however, some proven strategies for a good night’s rest.

A quick refresher on sleep.

Our body gets the signal to sleep by releasing the hormone melatonin. Melatonin is released when 2 things happen:

1. Our internal clock, the circadian rhythm, receives the message that it is cool and dark &

2. The body is in a dimly lit environment signalling the pineal gland.

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Strategies To Get Sleep Well

Get up and go to bed at the same time - even on weekends!  Remember that circadian rhythm? Well, getting up at the same time and going to bed at the same time helps keep that cycle flowing smoothly.  Sleeping in on weekends is the equivalent of putting your body into jet lag every weekend and then trying to recover over the week again. Recently termed “social jet lag,” this practice can increase the level of stress in your body.

Dim the lights at night. 😎It may not seem like much, but if you are struggling to sleep well, you want to do everything you can to improve the quality and quantity of your sleep. Just like in the days of cave dwellers, the presence or absence of light signals the release of melatonin, which then helps you to fall asleep. Bright light into the late night could disrupt your body’s signals. Start dimming the lights at night to set the stage for better sleep.

Reduce blue light exposure 1 hour before bed. Light from personal devices,  computers, and TV (blue light)  can delay melatonin release by 3 hours and even reduce the amount released by 50%! Not only would it take you longer to fall asleep, but it also reduces REM sleep, so you feel less rested the next morning. Even worse, blue light can also affect your melatonin release for days later!😮

Exercise in the morning.🏃🏽‍♂️ Studies have also shown that activities such as a brisk walk, especially in the morning, improves how deeply we sleep.

Get rid of that “nightcap”! 🥃It may seem like alcohol puts you to sleep, but it just makes you drowsy and disrupts the quality of your sleep. You end up having more fragmented sleep (even if you do not recall waking up) and feel more tired when you wake. It also reducesyour REM sleep, making you less able to process your emotions and store memories!

Eat your last bite 3 hours before bedtime. ⏰ That means no snacks before bed. Your body needs at least 3 hours to digest food. If you eat right before bed, your body has to focus on digestion for the next 3 hours and not sleep.

Keep the temperature below 200C.

When your core body temperature is high, your body doesn’t release melatonin. Even one degree can make a difference.  Studies show that the best temperature to sleep is between 170C to 200C.  If you feel the temperature is too cold, wear socks to bed.  It helps you to feel warmer but will keep your core temperature down.

Don’t read, watch TV or do work in bed.  Just as Pavlov trained his dogs to salivate at the sound of a bell, you want to train your body to associate your bed with sleep, not the stress of work! If you find yourself up for more than 30 min, get up,  go to another room and read until you feel sleepy again.

Cut out the caffein late in the day.  Did you know that a quarter of the caffeine you consume is still in your system 12 hours later? If you are having trouble with sleep, look at when you drank that last cup of coffee, tea, sports drink, or even chocolate. Caffeine can also fragment sleep, making you feel less refreshed in the morning, which then makes you want more coffee! 🙃

Try meditation or another mindful movement practice.

All mindful practices improve sleep.😊 Try this quick 10-minute Qigong practice, daily for a couple weeks and see how it helps your sleep.

Be patient!  When you make these changes may take weeks for your body to adjust, so be patient.  The end result will be worth it.

Know someone who could use a bit of stress relief?  Share this post and spread some joy! ☺️

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Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.

Need a quick tool to destress? Breathe!

The Power of Breath

Turns out most of don’t breathe properly.  All that sitting and slouching results in shallow breaths at the top of our lungs which actually activates the stress response all on its own! 😯 

Breathing is a salient feature of ancient traditions like yoga, qigong, tai chi, and meditation. So why is breathing such a good thing?

The Vagus Nerve

Let’s take a look at the physiological evidence.  When we breathe deeply, allowing the abdomen to rise, we stretch our diaprhagm - a muscle at the base of our lungs.  This in turn activates the vagus nerve - a long nerve that starts at our brain stem and goes all the way down through our neck branching out to our diaphragm, heart and gut. This nerve is unique to mammals and is also a two way information highway from our bodies to our brain and back.  It regulates our heart rate, controls some of our digestive properties, regulates the inflammatory system, is involved in the release of oxytocin (a feel good hormone) and helps you communicate and orient gaze! 😊 It’s  also activated by emotional experiences. Emotions like compassion trigger a strong vagus response and those of pride trigger a weaker response. The stronger the response, the more connected we feel with humanity.

Research shows that those that have a stronger activation of the vagus nerve - cultivated through various practices noted above as well as just deep belly breathing, have more positive emotions on a daily basis. Likely because we get a higher release of oxytocin which in turn reduces stress hormones like cortisol and lowers the activity of the the amygdala (stress centre in the brain).  It also helps improve sleep. If that’s not enough, ⅔ of our oxygen exchange occurs in the lower ⅓ of our lungs!  Less Oxygen = More Tired

Wow!  All that from just breathing!

How to Breathe Properly

Breathe in through the nose as this is the best way to filter the air we breathe and also increases our oxygen intake by 10%.  Allow the abdomen to rise with every inhale. This is also better for reducing shoulder tension. Then exhale slowly.

3 Ways to Incorporate Breathing into Your Day!

1. Start a morning routine of square breathing; breathe in to the count of 4, hold for 4, breathe out for 4, hold for 4. Repeat 10 times. It’s a great way to start the day!

2. Whenever you encounter a stressful thought, take the cue to breathe deeply into your abdomen and exhale slowly. Repeat for 1 minute. If this sounds like a mindfulness practice, it’s because it is!

3. Try a mind body practice like meditation, tai chi, yoga or qigong. Check out this quick 10 min QIGONG practice to get you started!

Breathing is the fastest way to change your state.  Try it today and feel better. 😊

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Know someone who could use a bit of stress relief?  Share this post and spread some joy! ☺️

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Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.

3 Quick Weekday Dinners

Easy, Plant-Based Dinners

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On our journey to eat healthy, our family has had to come up with some quick and easy dinners that are also nutritious, plant-based, and don’t need much in terms of cooking skill.😊 That way, any one of us can whip up dinner during the work week. Looking for some quick and easy dinners for your week? Take a look at the easy recipes below!

Veggie Chili 

This dish is hearty and filled with colour.  That means it’s a good dose of vitamins, minerals and phytonutrients.  😊  I use store-bought pasta sauce for simplicity. Try to use one with the fewest ingredients and NO SUGAR added, so you know you are getting real food! These are best found in the natural or organic foods section of the grocery store. Of course, you can always make your own pasta sauce and freeze extra portions for use later.. This is also great for taking leftovers for lunch the next day. Look for BPA-free cans of the beans.

Recipe: makes 4 servings:

Ingredients:

1 Purple Onion diced

1 Jar pasta sauce (Look for one with the least ingredients and no preservatives. Often you can find these in the natural foods  or organic section.)

1 Can diced tomatoes (14 oz)

1 Tbsp dry cumin

2 Tbsp  Chili seasoning

Salt and peper to taste

1 Zuchini diced

2 Cups sliced mushrooms

1 Sweet potato diced

1 Bell pepper diced

1 Can kidney beans (14 oz) drained and rinsed

1 Can black beans or chick peas (14 0z) drained and rinsed

2 handfuls frozen kale chopped or 3-4 fresh leaves chopped

1 handful fresh Cilantro- chopped

In a large pot  on medium heat:

1. Heat some olive oil

2. Add onions and sauté for 2 minutes until translucent

3. Add chili seasoning and cumin, salt and pepper and stir to mix - 30 sec

4. Add tomatoes and tomato sauce and mix

5. Add all the other vegetables and mix

6. Bring to simmer and cook for 20 minutes stirring to prevent sticking

7. Serve in bowls with a sprinkle of cilantro

8. ADD-ONS: try this with some chopped avocado, sour cream 😋

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“Spaghetti” with Tomato Sauce

This is one of our family’s favourite simple meals during a busy week. Spaghetti squash has a great texture that resembles spaghetti and works will with pasta sauce.  Serve with a simple green arugula salad tossed with lime and you have the perfect, colourful, light dinner.  Need a more hearty meal? Roast some diced zucchini and sliced mushrooms at the same time as the spaghetti squash and add to the tomato sauce.  Want to make everything from scratch? Even better!  You can make a big batch of tomato sauce on the weekend and freeze extras in portions you can easily thaw and use.

Recipe:  makes 2 servings

Ingredients:

1 Medium spaghetti squash

1 Jar pasta sauce (Look for one with the least ingredients and no preservatives. Often you can find these in the natural foods  or organic section.)

 Optional

1 Zuchini diced

2 cups sliced mushrooms

Preheat oven to 400°F:

1. Slice spaghetti squash in half and remove seeds with spoon

2. Drizzle on some olive oil, sprinkle with salt and pepper and

3. Place cut-side down in baking sheet lined with parchment paper.

4. If using, on a separate baking sheet add zucchini and mushrooms tossed with olive oil and some salt and pepper

5. Roast vegetables in oven for 20-30 min.

6. Meanwhile, heat tomato sauce.

7. Remove zucchini and mushrooms with slightly browned. Add to tomato sauce.

8. Squash is ready when skin is easily pricked with fork

9. Using an oven mitt to handle squash, scrape spaghetti squash flesh with fork creating spaghetti like texture

10. Plate squash in bowls and top with pasta sauce.

11. Serve with green side salad.😋
    

Fajitas 

This has become a weekly staple as it is so good and feels indulgent! If you are avoiding grains, you can wrap these up in lettuce wraps. Make sure to wash cilantro well as it can be very sandy!

Preheat oven to 400°F:

1. In a bowl, add a drizzle of olive oil, 1Tbs chili powder and juice of 1 lime- mix

2. Add sliced onions and peppers and toss to coat

3. Spread Onions and peppers onto a baking sheet lined with parchment paper.

4. Repeat step 1 in the same bowl

5. Add sliced chicken strips and toss to coat

6. Spread chicken onto a baking sheet lined with parchment paper.

7. Bake vegetables and chicken in oven for 30 minutes.

Recipe: Makes 4 servings

Ingredients:

2 chicken breast sliced into strips

1 red onion sliced 

2 bell peppers sliced into strips

2Tbs chili seasoning

Olive oil

3 limes

1 avocado - ripe, mashed

4 green onions chopped 

1 handful cilantro  chopped

Tortilla wraps, grain free wraps or lettuce wraps for 8 portions

8. While baking, add juice of I lime to mashed … avocado and set aside

9. Removed chicken and vegetables from oven when done

To assemble the wraps:

1. In a wrap of choice, add some onions and peppers.

2. Top with some chicken

3. Add a dollop of avocado mash

4. Sprinkle on some green onions and cilantro.😋

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3 quick easy and healthy recipes with:

3 colours ✔️🍓🍑🥬

At least 2 servings fruits/veg  ✔️

Delish ✔️

Now that’s a good dinner!

Know someone who could use a bit of stress relief?  Share this post and spread some joy! ☺️

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Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.