Monday – November 4, 2019
It’s that time of year – where the clocks go back gracing us with an extra hour yet taking away our sunshine earlier in the evening. With that, we also encounter our Circadian Rhythm being thrown off course. Some adjust better to the time change than others. And there is a reason WHY! Did you know our internal circadian rhythm not only affects sleep but also affects our digestion? Do read on for some juicy nutrition nerd information!
So here is a little gut hack – to improve your digestion for good. Get your body on a regular sleep schedule and reap the benefits of a healthier gut, higher quality sleep and improved overall digestion. Having a synced up, consistent sleep schedule does tie into a successful weight loss and maintenance program. This also parlays into the very trendy intermittent fasting you have been hearing so much about. I’ll save that for another blog post. 😊
For now – let’s look at how to get back on a regular sleep schedule, adjusting to the end of Daylight Savings Time. These little tips may seem basic but truly have a huge impact on your sleep and digestion – you likely have heard this before – but trust me, that’s because it works!
Technically we should have started adjusting bedtime about a week ago – but guilty as charged. Life is crazy – so here we go!
- Once the sunshine starts peaking into your room, let yourself soak it in for at least 5 minutes. This alerts your internal clock that it’s time to wake up and rock your day.
- It also initiates your schedule, prepping your body for the right bedtime at the end of your day.
- Aim to be done eating by 7:00 PM each evening.
- Your body needs time to properly digest dinner so that you can get that high-quality sleep.
- Late night munchies – can actually make it harder for you to fall asleep. It can cause indigestion, heartburn and other gut related issues.
- For your last meal of the day, it’s recommended to have a lighter meal. Less for your body to breakdown and digest.
- Watch the clock and do try and stick to your regular bedtime. Just because we have gained an extra hour on November 3rd, doesn’t justify staying up later.
- As tempting as it is, try not to sleep in too late on the weekends. This will also throw off your rhythm.
- Establish a bedtime routine and aim to eliminate all electronics/blue screens 30-60 minutes prior to hitting the pillow.
- This is a new habit I have personally put into place. Rather than looking at my phone when in bed, I am now reading – mostly health/nutrition magazines & books – YES – Nutrition Nerding Out! It has made a difference in my sleep quality.
- Keep your room cool and dark – great quality sleep is calling your name!
- Can’t fall asleep? Get out of bed and do something relaxing – such as reading, meditating or listening to soothing music – until you get sleepy. Sometimes just lying in bed and allowing your mind to race will actually hinder that much needed slumber your body needs.
- I challenge you to implement the above and let me know your results. So far, my clients see a major difference (and so do I) in sleep quality when abiding by these steps.
As my age keeps creeping up (dang it), sleep quality has become more and more of a priority in my life. It sets me up for a productive day and makes me a nicer person to be around. Everyday is a blessing – shouldn’t we be living each day to make it great?!
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I am now scheduling new client consultations. I am extending a special offer on my 90 Day Program – 25% off through the end of 2019. Let’s get those good habits started now before the holiday foods arrive into your kitchen and life. If you are feeling frustrated with no energy or drive to make the necessary changes and optimize your health, I can help you get on track – find amazing energy and get you craving healthy foods. I do this by slowly integrating habit changes that will stay with you for the long-term without feeling deprived or overwhelmed.
Contact me today for a Free Discovery Transformation Consultation to see if we are a good fit together!
Cheers To Your Health,
Coach Christi