Are you always feeling tired when waking up in the morning or feeling like you just can never get enough sleep? Healthy sleeping habits contribute to your overall quality of life leaving you more productive, emotionally balanced and energetic the next day. Here are 5 tips to help you get a restful night.

1. Have a consistent sleeping schedule and maintain consistent hours

Aim to sleep and wake up at the same time everyday. This helps set your internal body clock and optimize your sleep quality. Choose a bed time where you usually feel tired and if you are naturally getting enough sleep, an alarm is usually not a necessity. If you need one, try to set an earlier bed time.

2. If you have trouble sleeping, avoid naps especially in the afternoon. 

Similar to the tip above, maintaining a consistent sleep schedule can help optimize your sleep quality. Taking afternoon or power naps may disrupt your sleeping schedule that may leave you sleeping later and subsequently, waking up later than usual.

3. Avoid caffeine close to bedtime.

Caffeine is a stimulant that can temporarily help you stay awake and alert by blocking sleep-inducing chemicals. By avoiding caffeine close to bed time, it can help you feel less alert during the night when it is time for your good night’s sleep.

4. Exercise daily.

Reported by many studies, exercise improves sleep quality such as improving time needed to fall asleep and increased deep sleep. Studies also reported no significant difference exercising in the daytime or nighttime (1). Determining which part of the day you exercise is determined by your lifestyle and personal preference as long as it does not deter you from sleep. Moderate exercise is optimal but even light exercise is better than no activity.

5. Improve your sleep environment.

You can do this by making your bed a little more comfortable by rearranging your bedding or purchasing a new mattress or pillows. Make sure that your mattress is not passed its life span (generally 10 years) and that your mattress and pillows are of good quality. Allergens is also something to keep in mind of and ensure that your bedding is free of any allergens.

1. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017, 1-14. doi:10.1155/2017/1364387

Mika Pelaez – Kinesiologist / Marketing Coordinator

Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post 5 Tips on How to Sleep Better first appeared on Le Physique | Vancouver Personal Training.

Not just the winter blahs

By Erin Doherty

During the winter season, with darker mornings and less daylight, there is often a large impact on our mood. I hate looking out the window at 3:30pm and thinking it’s the dead of night! Sunlight lifts our spirits and makes us warm on the outside, while dark dull cloudy days often make us feel  unhappy and wishing for the sun to be back. Although these effects may be subtle for some of us, others may feel these changes more drastically. Are you someone that suffers from SAD?

SAD, or Seasonal Affective Disorder, is a type of depression that is triggered by the change in the seasons, mostly by the gloominess that autumn brings, and often lasts until the following season begins. The exact cause of this condition is still under discussion, but there are some speculated factors that contribute to this disorder. The decreased sunlight can disrupt our circadian rhythms (our internal biological 24 hour clock) that affects our sleep, hormone levels, blood pressure, and body temperature. Our circadian rhythm is trainable, so exposure to light, or lack off, may alter the hours that our body feels that it should be asleep. Depending on the quality and length of sleep, REM may be missed or cut short, leading to grogginess and fatigue as this is the stage of sleep in which our muscles are most relaxed.

A decrease in melatonin and serotonin levels can also contribute to a disruptive sleep pattern. Melatonin is a hormone produced in the pineal gland, which can be swayed by circadian rhythm. Often used as a natural sleep aid, you can take melatonin to help restore sleep balance. Serotonin, a neurotransmitter that relays signals between nerve cells, also decreases with less sunlight. Serotonin is a mood affecter; and decreased levels can lead to depression. Exposure to light will increase serotonin, which is associated with being in a better mood. (Keep in mind, too much serotonin causes symptoms that can range from mild shivering diarrhea to more severe effects like muscle rigidity, fever and seizures).

Symptoms of SAD

This disorder is often written off as “winter blues”, but do any of these apply to you?

• Disturbed sleep: oversleeping, not getting enough sleep, or having ineffective sleep
• Feeling increased tiredness and/or having low energy
• Change in appetite: craving for high-carb foods
• Winter weight gain
• Increased irritability with others: more easily frustrated, annoyed and rejection may be taken more harshly
• Lethargic feeling: Increased tiredness and heavy feeling in limbs

One or two of these symptoms alone may be manageable. However, if you have many of them and they last for days on end or have thoughts of suicide, speak with your doctor right away.

What can I do to prevent SAD?

• Make your daily environment brighter. Open blinds, or move your desk to face the window
• Go outside into natural daylight. Have lunch in the park, go for a walk, or choose an outdoor activity over sitting inside. Yes, even in Vancouver, sometimes the sun comes out!
• Exercise. It’s a natural stress and anxiety reliever
• Pineapples, bananas, oranges, and small grains like barley or oats have been shown to help increase melatonin levels
• Caffeine suppresses serotonin. If you need a coffee, have it after a meal and limit how much you drink.
• If possible, book a quick getaway somewhere sunny during the winter months!

What about those special blue UV lights?

If techniques at home are not doing the trick, other measures can be taken. Light therapy, psychotherapy, or certain medications may be discussed with you doctor. Some people try light therapy, or phototherapy: exposure to a bright light that mimics natural daylight. This “daylight” causes a chemical change in the brain that works towards a better mood. Devices can be purchased for home use and range from $90-$160. Just 20-30 minutes per day help to make you feel more energized and active. Best times for light therapy are in the morning to early afternoon. Some authors suggest a budget friendly method of sitting within 3 feet of a 300 watt bulb for 20 minutes three times a day.

Should I get professional help?

Psychotherapy helps someone with SAD identify negative thoughts and behaviours, and find ways to manage their stress and outlook. If symptoms are severe, antidepressants may aid to someone with SAD. If someone has a history of SAD, antidepressants may be taken before the change in the season occurs. Keep in mind that everyone has different reactions to medications, and a certain medication that works for one individual may not work for another.  Check with your family doctor for details on what treatment would work best for you.

The following links offer more resources and direct help if you have further questions:

HealthLink BC – www.healthlinkbc.ca

Mood Disorders Association of BC  www.mdabc.net or call 604-873-0103 (in the Lower Mainland) or 1-855-282-7979 (in the rest of BC)

Canadian Mental Health Association, BC Division  www.cmha.bc.ca or call 1-800-555-8222 (toll-free in BC) or 604-688-3234 (in Greater Vancouver)

Although commonly disregarded, SAD can be a serious matter. Awareness of mood swings, appetite, and sleep patterns should be heightened at the turn of a season. If you are someone  or know someone with SAD, there is hope!

Good luck, and let us know if some of these tips helped, or other solutions we might not have mentioned that have worked for you.

The post Feeling SAD? first appeared on Le Physique | Vancouver Personal Training.