How to Sleep Better, Lose Weight, and Live Longer

What if I told you that you can lose weight without changing what you eat or exercising?! Would you think that’s crazy?  Well, don’t get me wrong: Nutrition and exercise are important to our health! But there’s a key to weight loss that most people don’t even know about it.

You’re not going to believe it…

It’s sleep!

Sleep is the most important thing you can do for your health besides eating a whole food, nutrient-dense diet.  Research has uncovered that sleep deprivation can make you fat, lead to depression, increase the perception of pain, worsen heart disease, diabetes, and much more!  I mean — really — this is HUGE!

Your body is governed by a series of biological rhythms synced with the light and darkness of day and night. These rhythms keep you healthy and trigger a cycle of hormone production, including melatonin and growth hormone, so your body gets time for healing, repair, and growth. We now know that the cycle is integral in everything from repairing our DNA, building tissues and muscle, to regulating weight and neurotransmitters (mood managing chemicals). When your rhythms are disturbed by poor or inadequate sleep, disease gets the upper hand and things start to break down.

It is estimated that 70 percent of Americans are sleep deprived.

When sleep is off, cortisol rises.  Cortisol is a stress hormone produced by the Adrenal glands and, in small quantities at the right time, it’s helpful.  But, in excess, its effects are harmful and include brain damage and dementia, weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis, depressed immunity, and countless more.

Eight hours of quality, restful sleep is what most of us need, but meeting this goal is difficult, if not impossible with our busy, connected lives. Sleep hygiene is not something that comes easily when we’ve got LED clocks, TV’s and Cell Phones in the bedroom.  The good news is that there are clearly defined strategies that support healthy sleep.

Here is what you need to do to help restore your natural sleep rhythm. The process is all about making sleep a priority.  You will not see immediate results, but in a month or two you should be able to reset your biological rhythms:

  1. Practice regular sleep patterns – this means you should go to bed and wake up at the same time each day
  2. Make your bed a place for sleep and romance only – reading and television watching should be done in another room
  3. Use soft colors and textures in your bedroom and get rid of clutter so your sleeping space is restful
  4. Create total darkness and quiet – consider using eyeshades and earplugs
  5. Skip the caffeine – studies show that it makes your sleep worse, even if you drink it early in the day
  6. Avoid alcohol – as your body works to process and eliminate the toxins in alcohol, you can expect interruptions in your sleep
  7. Sweat and Sunlight! Aim to enjoy at least 20 minutes of both every day. Daylight signals your brain to release hormones like melatonin that are vital to good sleep, mood, and aging.  One caveat: don’t exercise after dinner.  Your body will be enjoying a boost of energy at a time when you should be winding down for sleep!
  8. Close the kitchen!  Don’t eat within 3 hours of your bedtime.  The digestive process can mean difficulty going to sleep and staying asleep.
  9. Write it out.  About an hour before bed, write down anything that is on your mind.  Write about any plans you have for tomorrow.  This exercise helps you push worry and task-oriented thinking to the side so you can move into deep, restful sleep
  10. Get in the tub.  Taking an Epsom Salt bath helps raise your body temperature before bed, which can induce sleep. A hot bath relaxes your muscles and reduces tension. Add two cups of Epsom salt (magnesium sulfate) and two cups of baking soda (sodium bicarbonate) to your bath; both help with sleep. You will reap the benefits of magnesium absorbed through your skin and the alkaline effects of the baking soda
  11. Warm your belly.  Use a hot water bottle or a heating pad to gently warm your abdomen about thirty minutes before bed. This raises your core temperature and triggers sleep
  12. Explore herbal therapies – passionflower tea or tincture, or valerian root extract (standardized to 0.2 percent valerenic acid) as directed on the label, about one hour before bed
  13. Mag.  200 to 400 mg of magnesium citrate or glycinate before bed can help relax the nervous system and muscles
  14. Chill out.  Try a CD with relaxing music, meditation or guided imagery
  15. Aromatherapy.  Put a few drops of therapeutic grade Lavender, Vetiver and Roman Chamomile into your diffuser and set it on a timer as you are trying to get to sleep.  Subtle aromatherapy can help your body relax and trigger a calming physiological response.

If you continue to have poor sleep, check in with your doctor.  Thyroid issues, hormonal imbalance and adrenal problems can all mess up your sleep.  Your doctor will review your symptoms and determine if things need some deeper work.  You can also grab some session time with me for energy work, aromatherapy or health coaching.  Both can help tremendously to improve your quality of sleep!

Sweet dreams!

XO,
Coach Sarah

 

p.s. Sign up for the Newsletter and you’ll get more tips for a healthy lifestyle PLUS my favorite aromatherapy blends for sleep, energy, romance, focus and everything in between!

The Simple Formula for Perfect Smoothies Every Time

My mornings are smooth sailing when I just go with what I know and blend up a big smoothie for me and my crew.  I mean, it doesn’t get any easier!  Plus, when I set aside my recipe creation experiments, I have a foolproof formula that always yields delicious and nutritious smoothies!  The recipe below makes 2 liters, so you can have enough smoothie for sharing or pour half into a mason jar and store it for a quick sip in the afternoon (or even tomorrow morning!)

My Go-To Smoothie Formula

4 bananas, peeled
6 Tablespoons of hemp seeds (or a peeled, pitted avocado or chia seed gel)
1-2 stalks of celery
about 1 cup of citrus fruit (1 big orange usually does the trick)
4 cups packed greens (baby spinach or baby kale are nice, but romaine is mild and lovely too)
3 cups water

Put all the ingredients into your high powered blender and blend until smooth!

Store in the fridge up to 48 hours or enjoy straight away!

Tips

  • To make a smoothie bowl, omit the liquid to start.  Only add enough to get a smooth blend.  You will have a thick, bowl worthy, spoonable delight!  Just add toppings and dig in.
  • Glass mason jars make great storage containers for smoothies.  You don’t need to worry about BPA or other yuck leaching out of glass like you would with plastic. Plus, glass doesn’t retain odors, so your smoothie will taste as lovely tomorrow as it does today when stores in glass.
  • If you are going to store your smoothie, be sure your container has an airtight lid. Your smoothie won’t taste fresh if it’s stored without a lid, even if it’s in the fridge!  Just like when a cut apple or banana goes brown if left out in the air, so too will your smoothie change color and be terribly affected if it’s not properly covered.  Take my word for it —

Fruit and Granola Parfait

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Fruit and Granola Parfait
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Course Breakfast, Snack
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Course Breakfast, Snack
Servings
Ingredients
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Recipe Notes

Nutrition Facts
Fruit and Granola Parfait
Amount Per Serving
Calories 121 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 0.4g 2%
Trans Fat 0.4g
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Sugars 3g
Protein 5g 10%
Vitamin C 2%
Calcium 1%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.

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Orange Smoothie

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Orange Smoothie
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Prep Time 2 minutes
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Prep Time 2 minutes
Servings
Ingredients
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Rating: 0
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Instructions
  1. Blend until smooth.
  2. Adjust consistency by adding more liquid if needed.
  3. You can add a few ice cubes to make your smoothie nice and cold, just blend them in until smooth!
Recipe Notes

Nutrition Facts
Orange Smoothie
Amount Per Serving
Calories 372 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 12g 60%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 268mg 11%
Potassium 1455mg 42%
Total Carbohydrates 48g 16%
Dietary Fiber 8g 32%
Sugars 16g
Protein 11g 22%
Vitamin A 747%
Vitamin C 559%
Calcium 51%
Iron 25%
* Percent Daily Values are based on a 2000 calorie diet.

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Immune Smoothie

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Immune Smoothie
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Prep Time 2 minutes
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Ingredients
Prep Time 2 minutes
Servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Add ingredients to your blender. Blend until smooth. You can adjust the consistency by adding more liquid. You can add a few ice cubes and blend to make your smoothie colder!
Recipe Notes

Nutrition Facts
Immune Smoothie
Amount Per Serving
Calories 172 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.004g
Sodium 180mg 8%
Potassium 389mg 11%
Total Carbohydrates 15g 5%
Dietary Fiber 5g 20%
Sugars 8g
Protein 13g 26%
Vitamin A 29%
Vitamin C 28%
Calcium 3%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.

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