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More Zzzzzzzs, Please

This Motivation Monday is bound to be a brighter one – literally. As we attack the first work day of Daylight Saving Time, most of us can look forward to catching a glimpse of some blue sky (albeit faded) as we make our way home after the manic workday. However at this moment, quitting time may seem like an eternity away as many of us are also dealing with what I call the change-the-clock hangover. (It gets me every year.) The good news is like all hangovers, the grogginess will eventually fade away and our bodies will get back to normal. While we wait for the fog to lift, it’s the perfect time to take stock of something that’s overlooked in too many health routines: our sleep habits.

Research shows along with helping us stay energized, sleep helps us retain information and boost our mood. Search the Internet, and you’ll even find studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from writing a script to maintaining good form for a roundhouse kick. I also find myself being annoyed by the little things that usually roll off my back.

Here are some ideas to make sure you get those all-important zzzz’s:

  • Shutting Down:  If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be over-stimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
  • Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
  • Stress:  This is an area under never-ending construction in my own life. One thing that’s helped is writing down my next-day to-do list and even some long-term project ideas at least an hour before getting into bed. Putting my tasks and even a few worries “on paper” gives me a clear outline of exactly what’s ahead instead of letting my mind get the best of me while I stare at the ceiling.
  • Caffeine: I am simply amazed at how some people (my fiancé included) can drink coffee at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Don’t forget to check for “hidden” caffeine in things like flavored teas and sweet treats.
  • Alcohol: My repeat readers know I enjoy a glass of wine or prosecco at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Obviously, having a hangover in the morning is never a good thing.

So, you’ve made the commitment to workout and follow a healthy diet? Kudos to you! Just remember, your body also deserves time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!

Extra Tired on this Motivation Monday? You’re Not Alone!

If you’re a little extra groggy on this particular Motivation Monday, I feel your pain. Here in New York not only did we trudge around in bitter cold temperatures all weekend, but now we’re bracing for what could be a monster blizzard tonight into tomorrow. Despite the weather where you live, most of you reading this post also changed the clocks for the start of Daylight Saving Time. While we added some welcome sunlight to our days, we also lost an hour of something most of us never get enough of: sleep. So why not use this drowsy day to take stock of something too many people overlook: your sleep habits.

Research shows along with helping us stay energized, sleep helps us retain information and boost our mood. Search the Internet, and you’ll even find studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from my work to my workouts. I also find myself being annoyed by the little things that usually roll off my back.

Here are some ideas to make sure you get those all-important zzzz’s:

  • Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
  • Alcohol: My repeat readers know I enjoy a glass of wine at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. And obviously, having a hangover in the morning is never a good thing.
  • Caffeine: Some of my friends can have coffee at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like flavored teas and chocolate.
  • Stress:  This is an area under never-ending construction in my life. One thing that’s I’ve worked on during the past year is writing down my to-do lists and long-term product ideas at least an hour before getting into bed. Putting my tasks and even my worries “on paper” gives me a clearer outline of what’s ahead instead of letting it swarm around in my brain while I lie in the dark.
  • Shutting Down:  If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be overstimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.

Remember, if you’ve made the commitment to workout and watch what you eat, you owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!

A Sleepy Motivation Monday

iStock_000008015531LargeEach year at this time, Daylight Saving offers what I consider to be a double-edged sword. Our days are filled with more minutes of sunlight as the winter winds down.  However, as most of us set our  clocks ahead before turning in on Saturday night, we lost an hour of sleep.  So on this drowsy Motivation Monday, instead of offering a boost to prep your veggies or stretch more often, I encourage you to take stock of something that’s crucial to our overall health but often overlooked: your sleep habits.

Why do we need sleep? Research shows along with helping us stay energized, sleep helps regulate our mood and learn and retain valuable information. There are even studies out there linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from my work to my workouts and I definitely get more annoyed by the little things that usually roll off my back.

Here are some ideas for incorporating those all-important zzzz’s into your healthy routine:

  • Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
  • Alcohol: Anyone who’s read this blog for some time knows I enjoy a glass of wine to unwind at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Of course, having a hangover the next day after too many libations is never a good thing.
  • Caffeine: I have some friends who can have a cup of coffee after dinner at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like herbal teas and chocolate.
  • Hunger:  The bottom line is you don’t want to go to bed hungry, but you don’t want to be too full either. I try not to snack at night after dinner, but if I do, I go for a single-serve bag of 94% fat-free popcorn, a skinny cow fudge pop or a few clementines or mandarins. Frozen grapes are great for taming those sweet cravings, too.
  • Stress:  This is something I am constantly trying to manage a little better. One thing that’s helped the past few months is writing down all the things I have to do the next day before getting into bed. Whether it’s Physique57 class, conference calls, deadlines or things I need at the grocery store, it helps to have it all out in front of me and then I can unwind.
  • Shutting Down:  If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be overstimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.

Remember, if you’ve made the commitment to workout and watch what you eat, you owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!

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