Sleep is crucial to a person’s mental and physical health. When you sleep, you allow your body ample time to heal and repair for what’s to come the next day. Your body needs that time to rest and recharge. When we don’t get enough sleep, you will begin to experience a variety of unpleasant side effects. If your body becomes deprived of sleep for long periods of time, it becomes extremely dangerous to your health.
The Importance of Sleep
It’s important to know that your body goes through 5 stages of sleep. Each stage of sleep is vital to ensure you wake up feeling rested. When even one of those stages is interrupted, you will notice negative side effects the next day.
According to Tuck.com, A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting just 5 to 15 minutes. Stages 1-4 are non-REM (rapid eye movement) sleep and stage 5 is REM sleep. “REM sleep stimulates the brain regions used in learning. This may be important for normal brain development during infancy, which would explain why infants spend much more time in REM sleep than adults. Like deep sleep, REM sleep is associated with increased production of proteins” (psychcentral).
Without adequate sleep, you may experience some of the following troublesome symptoms:
- Trouble remembering things
- Negative moods, quick to anger or become irritable and more emotional
- Weight gain due to increased appetite
- Weakened immune system
In order to get a good night’s rest, we must eliminate as much stress as possible. Setting a nightly routine can be very beneficial in doing so. Below are some tips you could try implementing into your nightly ritual to help ensure better sleep.
- Set a bedtime. Start by figuring out what time you need to get up in the morning and how many hours of sleep you need to properly function. Below are the recommendations from the National Sleep Foundation.
- Set a time you want to start winding down. This should be at least 2 hours before you plan on getting into bed.
- Make sure your meals are packed and prepared for the next day. Prepare coffee for the following morning, breakfast, water bottles, lunches, and have a plan for dinner.
- Make sure all of your normal chores are done. The dishes are done and the sink is empty, no laundry is left in the washing machine, any clean clothes you have washed are folded and put away. Do a quick reset around your home. Taking care of the clutter makes for a more peaceful environment when trying to wind down. You will be able to relax and wind down without being stressed about the chores or clutter you have piling up around you.
- Lay out your clothes for the next day to avoid rushing around and stressing because you can’t find what you need.
- Try not to drink alcohol or eat a heavy meal or snack too close to bedtime as that will have a negative effect on your sleep pattern.
- Do something that relaxes you. Things like sudoku, reading, word searches, crosswords, solitaire, etc. are great things to do before bed. Try to avoid watching TV when trying to go to bed. The light from the TV will affect your sleep pattern and if you’re watching something you really enjoy and want to pay attention to, chances are you’ll stay up later. It’s suggested to turn off all electronics an hour before bedtime and avoid any bright lighting.
- Try putting on lotion with soothing scents.
- Make sure your bedroom is a comfortable temperature.
- Have a warm cup of tea. Try Celestial’s Sleepytime tea.
- Try yoga or stretching before bed to relax your body and your mind. If you’ve never tried yoga before, try the simple yoga sequence below or give one of our Thursday night Yoga classes a try! Click the image below to access a free printable!
Which tips will you try to implement into your nightly routine? Do you have any useful tips? Feel free to share them with us!
DID YOU KNOW?
You can actually lose brain tissue after just one night of sleep deprivation?
– The Huffington Post
When you fall asleep while overthinking, the mind remains active as if you were awake which is why you tend to wake up tired.
If you feel tired even after a good night’s sleep, you may be dehydrated. Drinking water can help you wake up.
Yesterday we posted about some of the most common injuries you can experience from running and walking. Today, we wanted to post some stretches and exercises to help prevent those injuries.
All of these Stretches can be performed before and after your workout, and wherever you are running/walking. Hold for 30 seconds and repeat 2x each.
Bottle Roll (for relief of Plantar Fasciitis):
Use a frozen water bottle (plastic, no glass). In sitting or standing roll the bottom of your foot with moderate pressure. Use as much pressure as you can tolerate without discomfort.
Standing Calf/Achilles Stretch:
Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch.
Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.
Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.
Repeat with back knee bent to get an Achilles stretch (Soleus Stretch).
Sitting Hamstring Stretch:
While sitting with your leg stretched out, reach forward with your hands towards touching your toes.
Standing IT band stretch:
In a standing position, cross the affected leg behind your unaffected leg.
Next, with your arm over head, lean to the side towards the unaffected leg.
Standing Quad stretch:
While in a standing position, bend your knee back behind and hold your ankle/foot.
Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.
These exercises consist of hip and leg strengthening exercises to help prevent injury with running or walking. Do each exercise 3 x 10 reps for each side
Lie on your side, knees bent. With feet planted together, open and close your knees.
Lateral Leg Raises:
Lie on your side, propped up on one elbow. With your bottom leg bent, slowly raise your straight top leg, being careful not to let your toes point up as you raise the leg. Lower slowly back to your start position.
In all fours position, raise your bent leg up to the side, and back again. This exercise got it’s name because it mimics a dog peeing on a fire hydrant. 🙂
In all fours position raise your leg up behind you as shown. Keep your knee bent at 90 degrees the entire time.
Wall Sit Squats:
Slowly lower to the wall sit/squat position of knees at 90 degrees to the floor, not letting your knees go over your toes, then back to standing.
While standing, raise up on your toes as you lift your heels off the ground. This can also be done on a step where your toes are on the edge of the step and you raise up as high as you can then slowly lower back down letting the heel hang just below the step.
Photo Credit: www.hep2go.com
With the weather finally getting warmer, the will to get outside to start exercising is getting stronger. With that being said, it is important to remember how to prevent possible injuries that are associated with running or walking.
Some of the most common injuries are Plantar Fasciitis, Achilles tendonitis, Shin splints, Runner’s knee, IT Band syndrome, and Hamstring strains.
• Inflammation of tendons and ligaments that run from your heel to toes, causing pain along the arch or heel
• Very high or very low arches
• The way your foot lands when you run, too far in or too far out
• Standing for a long time period
• Worn out shoes
• Stretch & massage your arches. A golf ball works well as a massage ball, or foot rollers can help as well. A frozen bottle of water works perfectly as a foot roller and decreases the inflammation at the same time.
• Wear properly fitted running shoes
• Irritation or tightness in the Achilles tendon that connects your calf and heel
• A sudden increase in hill training or speed work
• Weak calf muscles
• Worn out shoes
• Strengthen your calf muscles
• Stretch your calves gently
• Increase flexibility in your ankle
• Avoid wearing high heels or flat shoes like flip flops for a long time
• Inflammation of the muscles and tendons around the front part of the lower leg
• Running on tired legs so the tendons are forced to take the strain
• Increasing mileage, too much too soon
• Running too long or too much on hard surfaces when your body isn’t accustomed to it
• Brand new shoes or worn out shoes
• Gradually increase your mileage
• Wear shoes that are fit for your feet and that aren’t worn out
• Improve the strength of your calves and muscles of your outer hip (hip abductor exercises)
• Stretch the front muscles of your lower leg and your calf muscles
Runner’s knee/ Knee pain
An aching pain behind or just above the kneecap. It also might feel tender to the touch, almost like a bruise. The cause of the pain is the patella (kneecap) rubbing against the head of the femur.
• Inflammation and irritation of the cartilage under the kneecap
• Weak quadriceps muscles
• Tight hamstrings and IT band
• Running or walking on hills or stairs that you haven’t worked up to
• Long runs or walks that your body isn’t prepared for
• Wearing shoes that are worn out
• Strengthen your leg muscles, in particular with quad strengthening exercises and hip strengthening exercises
• When you’re running, land with your knees slightly bent to take the pressure off of the joints
• Stretch your hamstrings, IT Band, and quads
IT Band Syndrome
• Irritation and inflammation of the iliotibial band that runs along the outer portion of your upper leg from the hip to the knee. The pain is typically felt on the outside of the knee
• Too much downhill running or walking that your body isn’t prepared for
• Increased mileage too much too soon
• Wearing shoes that are worn out
• Stretches that focus on hip flexors and butt muscles
• Rolling on your IT band with a foam roller
• If you’re including speed work in your training plan, gradually incorporate it in small amounts
• Strengthen outer leg muscles
• Weak hamstring muscles
• Your quadricep muscles and hamstring muscles aren’t balanced with each other – quads are significantly and disproportionately stronger than your hamstrings
• Hamstrings that are too tight
• Strengthen your hamstrings and glutes
• Improve the flexibility of your hamstrings