Like many of you, Christina is a busy professional who is in a position of leadership. She was a pretty healthy gal before she started coming to see me, but she wanted to do even better, especially as a leader in the office. Her wellness WINS are highlighted below. Her story is a reminder of how our behaviors not only impact our own lives but also those with whom we work.
Making self-care a priority
Christina hates running but she found that training for a 5K and 10K race last year kept her inspired to exercise consistently. She pushed herself because she knew being active was important for her health. To fuel her life she enjoys healthy vegetarian foods. She especially loves anything with chickpeas and fresh vegetables.
Inspiring and encouraging others
Not only do Christina’s coworkers notice and get inspired by her healthy meals she brings from home every day but they also see her taking an active role on the employee wellness team. Plus, after enjoying a fun well-balanced walking session with me around downtown Durham, she incorporated walking meetings with her staff. How fun is that!?
She also cares about her friends and encourages them to adopt healthy habits. One example includes suggesting busy professional friends invest in a meal delivery service, which can make it easier to prepare fresh and well-balanced meals at home.Click here if a meal delivery service sound interesting to you.
Now it’s your turn.
A healthy and happy team is a more motivated and productive team. Here are 3 healthy leadership tips we can all learn from Christina.
Lead by example – It starts with you. Christina found an exercise strategy that worked for her. She also packs her lunch with leftovers and keeps healthy balanced options in her desk, like that can of chickpeas :-P.
Make it fun and do what you can – Would you rather sit windowless office for meetings or enjoy some sunshine? Take your team out for a walk like Christina or break up your long meeting with a fun mini activity break. It does not need to be a sweat session, just let everyone get up or get out and move their bodies.
Provide/create a nurturing environment– Donuts and candy dishes look fun but often leave people feeling guilty or sluggish after the sugar buzz wears off. Do you have sliced veggies and a fruit for an easy colorful side dish with lunch or dinner? To live healthy and happy we need to set ourselves (and others) up for success, y’all. Check out Kristen’s blog for a few more ideas.
Food for thought
We have an opportunity to positively impact those around us, whether it’s our family, friends or coworkers. How are you leading yourself and others to healthy habits?
Which healthy leadership strategy are you already rocking?! Let us know in comments below or give a shout out to the healthy role model in your life!
Until recently, I have been eating upside down. No, not eating while standing on my head – that would be an interesting site. Ha.
I was starting my day off with too little calories and eating most of my calories toward the end of the day. That’s a bit upside down considering we need good fuel during the day when we are moving, thinking, working, walking, and doing all the things and at night we tend to slow down, relax and unwind – things that don’t require as much fuel.
When you are busy, it can feel hard to give breakfast the attention it deserves. For a while, it was the last thing on my mind in the morning (even though I was fixing my kids a good breakfast). I was just grabbing something small that would satisfy me for the moment. As Lucy explained a few weeks ago, eating too little early in the day can easily lead to overcompensating in the evening. This was definitely true in my case. I was feeling hungry and deprived by the afternoon. Then, my belly would start hurting. I’d eat too quickly at dinner time and then my belly would hurt even more. Ugh. It was not a good cycle. Can you relate?
Is breakfast that important?
In general, eating breakfast has been associated with lower body weight. Seventy-eight percent of those who have lost weight and kept it off for a year or longer are regular breakfast eaters. Breakfast has also been shown to increase fullness while reducing appetite, food cravings, and brain signals that regulate reward-driven eating behavior. Furthermore, studies show that eating a high-quality, high-protein breakfast decreases late-night snacking of foods high in sugar and fat.
So, if food cravings and late night snacking are things you struggle with, I highly recommend focusing on your breakfast. Perhaps you are eating upside down, too? Try a high-quality, high-protein breakfast.
What is a high-quality, high-protein breakfast?
Well, first, your breakfast should be made of real food. I know it’s super tempting to just grab a protein bar or granola bar on your way out the door, but those protein and granola bars often include a lot of artificial ingredients and added sugars and is far from what nature intended. This is not to say it’s never okay to have them. They should just be a backup breakfast instead of a go-to breakfast.
Secondly, you want to aim for a breakfast that contains between 20 and 30 grams of protein. Here are some examples of what that might look like:
Two Egg Omelet with leftover veggies, 1 oz of beef and cheese = 29 grams protein
Egg and Canadian Bacon Breakfast Sandwich on English Muffin = 26 grams protein
8 oz Greek Yogurt with 1 oz Nuts = 26 grams protein
Peanut Butter Quinoa = 31 grams protein
Easy Morning, Egg, Potato and Zucchini Cups with fruit and yogurt = 30 grams protein
If you are like me and have busy mornings that can feel rushed, you may like this make-ahead option that works for me.
These can make your morning easy-peasy and delicious! Make them on the weekend and reheat them each day. They go great with yogurt and fruit or avocado and fruit.
Course Breakfast
Servings 6
Author Kristen Norton, RD, LDN
Ingredients
1medium zucchinigrated
1cupfrozen hashbrowns
1/4cupsharp cheddar cheeseshredded
12large eggs
1teaspoonturmeric
1-2teaspoonSavory All-Purpose Seasoning
Salt and pepper to taste
Instructions
Preheat the oven to 375 degrees.
Grease an extra large muffin tin with oil.
Evenly distribute the hash-browns in each cup. Then the shredded zucchini and cheese.
In a bowl, whisk the eggs and add in salt, pepper, turmeric and a savory all purpose blend (or use your favorite blend).
Pour egg mixture into each cup Give each cup a little stir and bake for 20-25 minutes.
Notes
To reheat: Place on microwave safe plate and heat for 1 minute 15 seconds on 50% power. Add 10-15 more seconds as needed. Nutrition Facts: Calories 312, Protein 16g, Carbohydrate 14 g, Dietary Fiber 1 g,
Total Sugars 2g, Total Fat 21g, Saturated Fat 7g, Monounsaturated Fat 9g, Polyunsaturated Fat 3g
Food for thought: Let me know if you try these and what you think! Or share with us your favorite make-ahead high-quality protein-packed breakfast.
Your food environment can set you up for success or it can make healthy living a struggle. Last week, we gave you a checklist for your countertops and your pantry. In part TWO of the spring cleaning series, we have a checklist for your FRIDGE.
It’s all about visibility and convenience. The most visible foods are the ones we eat first. Research tells us that we are 3 times as likely to eat the first thing we see then the 5th. So, if there is any question at all, you’re going to choose that piece of chocolate that is front and center of your fridge instead of the veggies hidden in the back or in a drawer – the beer drawer as Lucy calls it. =)
Here are 6 fridge-hacks that will make your fridge your friend. You can choose to do them all or tackle one at a time, it’s up to you!
1. Take the veggies out of the crisper drawers and place them at eye level. Put the less healthy items in the drawers. When people did this for just one week, they reported eating almost 3 x as much produce as they did the week before.
2. Better yet, cut them up first. Making fruits and vegetables convenient to grab-and-go increases your chance of eating them. Keeping a bunch of oranges in your fridge is one thing, but cutting them up so they can be devoured quickly makes them even more attractive.
3. Keep foods you want to eat in clear packages and at eye level. If you want to eat your salad or your vegetable leftovers the worst thing you can do is put them in aluminum foil. Instead, use clear containers that make the food visible.
4. Keep foods that you don’t want tempting you, wrapped in foil and placed in the back. Same concept as above, we eat what we see. Maybe you still have some girl scout cookies or a whole pie in your fridge that you don’t want to eat. Wrap them up and send them to the back so they are out of sight, out of mind.
5. If you are a soda drinker, moderation is important. Keep 2 or fewer cans in the fridge. This slows down how much you drink because warm soft drinks aren’t as tempting. You could even keep sodas in the garage or some other inconvenient place.
6. Always stock at least 6 single-serving, easy-to-grab, nutritious snacks. Snacks containing lean protein will sustain and satisfy you like cottage cheese cups, Greek yogurt, cheese sticks, and boiled eggs. Other great snack options are single servings of hummus, guacamole, and nut butter for pairing with your precut veggies.
Any easy way to eat 3x as much produce: keep the veggies out of the drawers and put them at eye level instead.
*These suggestions are based off research from Brian Wansink, author of Slim By Design.
Food for thought:
Which fridge-hacks will help you the most and why?
Have you already implemented these tricks?
What worked well for you? Tell us in the comments below.
I originally heard this phrase, “do first what is most important,” from pastor Kendrick Vinar at Grace Church. It applies to all parts of life. Especially important when we are distracted by shiny objects all day, every day. (Yea, I’m looking at you Pinterest and my shiny new iPad)
Often, folks tell Kristen or me about how they want to live healthier, eat better, include more exercise, and manage their stress; however, they just don’t have time.
Then there are examples like a Jeanie. Jeanie is a dental hygienist at a busy community dental clinic and has been trying to lose weight for the past six months. Each time we meet, Jeanie has a new kitchen tool or smartphone application that is going to fix all her unhealthy habits. Then, the next month there is another new program or app that she’s found. Most of these tools have helped her figure out what is not going to work. It wasn’t until the celiac diagnosis that inspired Jeanie to make some real some changes. For those of you unfamiliar with this disease, Celiac disease is an autoimmune condition that damages the small intestine after ingesting gluten. It occurs in 1 out of 133 American’s – about 1% of the population – and has contributed to some of the gluten-free craze, which is currently sweeping our nation.
Back to Jeanie’s story, after being diagnosed she quickly made many changes to her schedule to make time to cook, which she previously assured me she had no time for. She found support groups and contacted her favorite dietitian to get started. Then, she bought a cookbook with a gluten-free meal plan to help learn how to cook/eat without gluten. For her health, Jeanie knows this diet and lifestyle change needs to become permanent, unlike previous efforts that have come and gone. That’s why she has put this at the top of her priority list and made taking care of herself and her health most important during this transition.
Too often, I see people putting their health at the bottom of the proverbial to-do list.
| She has put this at the top of her priority list and made taking care of herself and her health most important during this transition. |
Food for thought:
What is at the top of your priority list? That’s easy to figure out by looking at what is on your calendar or to-do list.
What habit or shiny object is currently taking your time or energy from focusing on your health?
If you gave up a “bad habit” during the Lenten season, do you really need to re-introduce that habit, food, or beverage just because today is Easter?
Sally was feeling sluggish and exhausted all day long. No matter how healthy she was eating, she always felt hungry, craved sweets and even experienced shakiness in between meals. It was frustrating, to say the least.
What could possibly be going wrong? A closer look at her diet and it became clear that her healthy eating patterns were full of unwanted sugars and sometimes lacking in healthy fats. She didn’t realize it but added sugars were in almost everything she was eating. Foods that seemed healthy on the surface were actually not very nourishing and she lacked balance at her meals. After cleaning up her habits a bit and focusing on more natural foods she was feeling more sustained and her cravings were significantly decreased.
Your turn. Are you ready to clean up your eating environment? Spring is when we tend to open our windows at home, clean out all the dust and clutter from the colder months and welcome in fresh air, good energy and sunshine. Below is a checklist of things you can do to clean up your eating habits and food environment, starting with your pantry and countertops. Pick one or check them all off, it’s up to you!
Ditch the cereal and switch things up with an egg and veggie omelet, our high protein cookies or a Greek yogurt parfait. Protein is just as important at breakfast as it is at dinnertime. We should evenly distribute our protein intake throughout the day instead of overloading at our last meal. Cereals just don’t have much protein to offer and often contain lots of sugar. If you need more convincing, a Cornell study found that women who had breakfast cereal sitting on their counters weighed 20-lbs more than their neighbors who didn’t. At very minimum, keep your cereal tucked away in your pantry. Use it to make a fun trail mix or as an afternoon treat.
Find at least 2 foods in your pantry (or fridge) with added sugars and seek alternatives to these products. Start checking the ingredient lists on your foods and you will soon realize that sugar, much like salt, is added to just about everything. Some surprising places you will find sugar is in your pasta sauce, mustard, mayonnaise, barbecue sauce, fat-free salad dressings, and canned beans. Added sugars are also abundant in yogurt and whole grain products. Women should keep their added calories to 6 teaspoons or 25 grams per day.** If we aren’t careful all those little doses from unsuspecting places can add up! Then we won’t have room for a teaspoon in our coffee or a piece of dark chocolate. (GASP!) We don’t want to miss out on that, now do we?
Keep your favorite junk foods out of the house or at least hard to reach. Out of sight, out of “stomach.” There are certain foods that we tend to overeat, especially when stress hits. These foods are different for everyone. You might not be able to resist ice cream, while someone else may be more tempted by a bag of potato chips. Whatever foods seem to tempt you the most, should be the ones you keep out of the house. These foods aren’t forbidden, we just don’t want to make them readily available and convenient. But what if you have hungry kids or unwilling family members? Keep all tempting snacks in a hard to reach, inconvenient cabinet – not at eye level. Wrap items in the freezer, like ice cream, in aluminum foil. They will be less tempting when you can’t see the package.
Only keep 1-2 sodas in your fridge at one time and make water easily accessible. Occasionally, a sweet drink is fine but when you are doing it regularly you are putting yourself at risk for health concerns and sugar crashes. To cut back keep sodas off your counter and only one or two in your fridge at a time. In the same study mentioned above, those with soft drinks sitting out on their counter weighed 24 to 26-lbs more than those who didn’t.
To end on a positive note: those who had fruit on their counter weighed LESS and likely ate more fruit. So, clear off those countertops, hide the junk and put the nourishing fruit on display!
It’s all about setting yourself up for well-balanced success. Bring on the good energy and life-sustaining eating habits! Happy cleaning!
Food For Thought: Will any of these spring cleaning tasks work for you? Why or why not? Which one(s) will you try today? Comment below.
*These suggestions are based off research from Brian Wansink, author of Slim By Design. Check it out!
**The American Heart Association recommends reductions in the intake of added sugars. A prudent upper limit of intake is half of the discretionary calorie allowance, which for most American women is no more than 100 calories per day and for most American men is no more than 150 calories per day from added sugars.
I love eggs for breakfast. With just the right amount of protein and fat, they are satisfying and delicious until… the burnout. Have you ever grown tired of eggs? What about your family? Maybe you make a not-so-great batch of eggs one morning and your 4-year-old then declares that she no longer likes eggs. Sigh. Only later in the week to request that I make eggs like Denny’s does. Haha. Denny’s eggs coming right up! Okay, so maybe that only happens to me…
Anyhow, burnout happens. I hear from the tribe that you need more ideas. Great news! I’ve got the perfect alternative. These protein-rich pumpkin cookies have 8g of protein, 4g of fiber and only 2g of added sugar. They are made from real food ingredients and do not contain gluten, artificial sweeteners or protein powder. You can’t beat that. See complete NUTRITION FACTS here.
Great for little kids. Just one cookie will meet nearly the entire day’s worth of protein needs for your little one (based on myplate servings). It is also extremely rich in iron, an important nutrient for this age group. Not to mention you’re squeezing in a tiny serving of vegetables without them noticing. Blending the pumpkin seeds and the oats really helps make these a kid-friendly texture.
Great for big kids. This can be an on-the-go breakfast or after school snack. Would also be great for replenishing after a sports game or practice.
Great for adults. Use it as an afternoon pick-me up, a breakfast paired with fruit, or a post-workout snack when you have a really strenuous session.
They are light, fluffy and will resemble more of a muffin top than a cookie. I’ve been enjoying them with my morning coffee and they hold me over very well. How will you enjoy them? As a breakfast or a snack? Both?
These cookies pack in protein, iron, vitamin A and fiber - all from real, natural foods! Enjoy for breakfast or snack.
Servings 12
Author Kristen Norton, RD, LDN
Ingredients
3/4cupcanned pumpkinno sugar added
1/2cupalmond butternatural
2eggs
1tspvanilla extract
1tspcinnamon
1tspnutmeg
2tbsmaple syrup
2tbschia seeds
1/2cuppumpkin seedsprocessed into a powder
1/4cupoat flourto make throw old fashioned oats into the food processor
1/4cupRaisins
1tspbaking soda
Instructions
In a small bowl, beat the pumpkin and almond butter using a hand-held mixer until smooth. Add eggs and mix well. Mix in the vanilla, cinnamon, nutmeg, maple syrup, and chia seeds. Add baking soda, oat flour and pumpkin seed powder mix until combine. Fold in raisins.
Scoop onto lined cookie sheet making 12 large cookies.
Bake at 375 for 10-12 minutes.
Notes
You can leave pumpkin seeds whole or blend them in a blender or food processor to form a flour.
To make oat flour: blend old fashioned oats in a blender or food processor until a flour consistency is reached. This recipe was modified from a recipe by The Lean Green Bean. http://www.theleangreenbean.com/sweet-potato-protein-cookies/
Q: Why did the chicken cross the road?
A: Because it was free range.
Hearing about people’s diets is one of my favorite parts of being a dietitian. I sure do hear about a lot of baked chicken! Of course, people tend to highlight what they consider to be the healthy parts of their diet when talking to me because they may think, “what would a dietitian want to hear?”
Perhaps, everyone is eating pounds and pounds of baked chicken every week?! If that’s you, and you are ready to eat something else, I have great news. There are a plethora of other healthy proteins besides the boneless skinless baked chicken breast. If you want to stick with chicken, that is your choice. After all, I really enjoy sardines.
Anyhow, for those of you looking for fun, delicious, simple, and well-balanced protein options that don’t include baked chicken, keep reading.
At Well Balanced Nutrition, we strongly encourage incorporating protein with every meal. Ideally, we recommend a happy and healthy protein source such as organically fed and free-range poultry and grass-fed locally raised beef or other meat. You might be thinking “oh my gosh, that stuff is so expensive!” It’s true. The good news is the protein should only be 1/4 of your plate. Ultimately, the price will even out because the rest of your plate will be covered with those yummy fruits, vegetables, healthy fats, and complex carbohydrates .
It’s Monday morning, you’ve decided this is the week, “I’m going to be healthy and lose weight!”
You start with a fruit and vegetable smoothie, a handful of 7 almonds for a mid-morning, a tossed salad with grilled chicken and light dressing at lunch, and a piece of fruit in the afternoon.
Then you arrive home, it’s 5:30 PM, what’s your first stop? Straight to the pantry… because you’re starving!!
Handful of pretzels, check
A bag of snack size Doritos (bought for the kid’s lunches), check
Leftover cookie from the weekend, check
Now it’s time to cook dinner. Still trying to eat right, you prepare broiled salmon with asparagus and brown rice. Feeling hungry and unsatisfied at the end of the night you find yourself back in the pantry for couple more handfuls of this and that and you’re finally done.
You ask yourself, “What happened?? Today was supposed to be different!” This is what I call upside down eating as shown in the inverted pyramid.
When we start the day trying so hard to be good we typically deny our body calories.
What is a calorie? More specifically, what does a calorie give you?
Energy!!!
When we deny our bodies the energy they require to do life we end up getting hungry signals from our body to make up for the calorie deficit at the end of the day.
Flip your pyramid upside down
Eat more energy in the morning. Yes, that means breakfast. Some find benefit by eating breakfast like a king but for people that are not hungry I recommend breakfast 1 and breakfast 2 – these include light options such as yogurt, a handful of nuts, a piece of fruit, whole-grain crackers with peanut butter, or oatmeal.
Eat when you’re hungry. The first step, identify what hunger feels like in your body. If you just ate, it might just be thirst. I recommend having 16 oz of water and reevaluating after 15 minutes. For the mid-afternoon crash, have high protein non-trigger foods such as unsalted nuts, cheese stick, or low-sodium deli meat. Drinking coffee or tea to postpone eating will likely lead to overeating later.
Become more mindful. If you’re standing at the desk, answering emails, taking phone calls, or rushing to a meeting you are likely not in tune with the calories you are consuming. Can you take 30-60 seconds to pause before inhaling the food to thank your body and the creator for providing this nourishment?
Food for thought:
As a non-breakfast eater for 3 years I know this can be a challenging concept. For me, it was all about starting small – that’s where breakfast 1 and 2 helped!
When are you eating the most energy (calories)?
When do you need more energy?
Tell us in the comments below what you’ll do to flip your pyramid this week!
It’s rare that I meet someone who doesn’t have a sweet tooth. Some of us struggle more than others with sweet cravings. How do we choose to indulge our sweet tooth (or not to) in a healthy way? Here are four mindfulness strategies:
Mindful Pause
Oftentimes, we crave sweets because of some underlying thought or emotion that drives a desire for something comforting. When the craving hits, taking a mindful pause allows us to become aware of our emotions, senses, and actions. We may be frustrated, stressed, tired, or bored and looking to escape those uncomfortable feelings. Unfortunately, we all know those feelings won’t disappear by eating chocolate (although that would be awesome!). Yet our brain seems to think it will work every time. A little mindfulness and a full toolbox of ways to soothe yourself without food can go a long way when it comes to managing that sweet tooth.
Sort Through the Craving
Ask yourself, do I really want this, or is my primitive brain just craving it because it’s there, free, tempting, etc? If we always follow that primitive drive to indulge, we could end up far from our goals. Having a way to sort through a craving can help. I like to ask myself questions to gather more information. How bad do I really want this? Willt his craving pass pretty quickly? Is this craving for something special and unique? Does this help me meet my needs? Is it going to make me feel good or lousy? Is the experience going to be worth it? For instance, the candy from a jar at work… although delicious, probably not very special. I might devour it as I walk to the water jug without actually experiencing it. But a melt-in-your-mouth s’more when you are on a family camping trip or a decadent homemade pie you only get once a year around the holidays that you sit down to savor with people who mean the world to you… those are the kind of treats that I call worth it. Simply putting a little thought into your decision can help you decide to pass or go on a sweet treat.
Give Yourself Permission
When food is off-limits, it gains power. It’s always your choice to honor a craving or ride it out and let it pass. When you take a mindful pause and sort through it, you can then consciously ask yourself if you still want that food. Give yourself permission to say yes without any judgemental thoughts (like I’m being bad or I’m cheating). Once you do, ironically, it will be much easier to say no if you want to.
Love What You Eat
Cravings can come on for various reasons, but being too restrictive or eating bland food can definitely trigger more cravings. If you aren’t enjoying your food, maybe it’s time to look at how to put more joy and flavor onto your plate. This is different for everyone. Perhaps this means adding a bit of honey and cocoa powder into your morning smoothie, making a flavorful sauce to go on top of your meat and roasted veggies, or ending your meal with fruit or, dare I say, chocolate sometimes!
Fruit, Vegetables and Chocolate
Incorporate some delicious AND nutritious treats in your routine for a more satisfying daily diet. Dietitians really have a knack for combining healthier ingredients like fruits and vegetables with their chocolate! So, in honor of #NationalNutritionMonth, here I highlight some tasty treats packed with healthy perks from real, quality food ingredients, including my own recipe for Chocolate Banana Nut Muffins.
“An ooey-gooey fudgy brownie bite filled with healthy fats and chocolaty goodness.”
And here is my latest creation. I had bananas that were past their prime so I baked these chocolate muffins. They aren’t overly sweet so they made a good breakfast or snack. But if you wanted to dial up the sweetness a notch, just add your favorite chocolate chips and/or try adding some whipped cream cheese icing and voila! Your muffin is more like a cupcake!
These muffins are a delicious for breakfast, snack or dessert. Each muffin has 3 grams of protein and 3 grams of fiber. Add healthy fats with optional walnuts or bump up the fun factor with some dark chocolate chips.
Prep Time 15 minutesminutes
Cook Time 20 minutesminutes
Total Time 35 minutesminutes
Servings 1
Author Kristen Norton, RD, LDN
Ingredients
1 1/2cupwhole wheat flour
1teaspoonbaking soda
1teaspoonbaking powder
1/8teaspoonsalt
1teaspooncinnamon
1teaspoonnutmeg
2-3teaspoonscocoa powder
3ripe bananas
1eggwhisked
1/3cupbuttermelted
1teaspoonvanilla extract
1/3cupwalnuts or dark chocolate chipsoptional
Instructions
Preheat oven to 350 degrees.
Fill a muffin tin with liners and spray with non-stick spray.
Whisk together flour, baking soda, baking powder, salt, cinnamon, nutmeg and cocoa powder.
In separate bowl mash bananas. Add vanilla, egg, and melted butter.
Fold in flour mixture, and mix until smooth.
(Optional) Fold in walnuts or dark chocolate chips
How much sleep you get, how you wind down at the end of the day, the quality of your sleep, and how you wake up in the morning has A LOT to do with your weight and general well-being.
Don’t take it from me! Here is more information from Health Ambition on how our sleep patterns affect our weight and wellness.
-Our sleeping patterns affect our hormones, such as ghrelin and leptin, regulating hunger cues which control our appetite.
-Studies show sleep deprivation leads people to choose higher-calorie foods and an increased caloric intake for the day.
Improving sleep hygiene:
There are plenty of external factors affecting sleep patterns, and some that you can control.
Get in a routine – Yes, I know it sounds boring, but I tried to get in bed and on my way to sleepy town by 10:30 PM every night. Preferably earlier! Each time you disrupt your routine – a.k.a. weekends – it can cause a jet lag like effect on your circadian rhythm.
Remove the blinking, glowing, distracting, and other light disturbances. I’m looking at you Wi-Fi router, digital alarm clocks, TVs, and glowing A/C adaptors. These subtle yet bright lights in the bedroom can affect our sleepy hormone levels and circadian rhythm. If you absolutely cannot move them I highly recommend adopting an eye pillow (or childhood “blanky,” like me!) to block out the light disturbances.
You don’t really need to know the time. If you must get up at a particular hour, set an alarm on the phone, and don’t bother looking at the time if you wake up unexpectedly in the middle of the night. Each time we look at the clock it starts a story in our minds about how “I didn’t get enough sleep, I must fall back asleep to get ‘enough’ sleep!”
Consider meditation. Meditation is a powerful tool for living a well-balanced life. It’s less about emptying your mind of all thoughts because that is unrealistic. Meditation is the practice of focusing your mind on one calming thought. I find it useful to focus on my breath or start counting backward from 1000. Yep, that can be considered meditation. So go ahead and count the sheep and let yourself enjoy a restful night, waking up feeling refreshed. No matter how many hours of sleep you got.
Food for thought:
Did you notice I didn’t include a specific number of hours to sleep each night? That’s because it’s different for all of us! I need at least 7 hours to feel great, but my hyperactive business lawyer can function normally with 5 hours of sleep.
Try an experiment next weekend: Go to bed when you’re tired, and wake up when your body wants to wake up.
How many hours did you sleep?
How can you improve your sleep hygiene this week?
Let us know how you’re sleeping in the comments below 🙂
