Welcome to Wellness Wednesday where in-house nutrition coach, Coach Diana Leigh, answers YOUR questions about health.
Got a question you want to see answered here? Submit it on the AMA form.
Before we get into it, I want to take a moment to tell you about my new group coaching program, the Nourish With Confidence Kickstart.
The NWC is an 8-week group coaching program that helps active men + women create a healthy relationship with food + ditch dieting for good through foundational nutrition habits, balanced strategies, and high-level support.
Over the course of the program, I’m going to teach you how to improve your eating habits to better connect with your body cues, refine your nutrient intake to support your health and fitness goals, and set up a plan for success so you can be independently intuitive moving forward!
You can learn more about my program here.
Just a heads up – I only have FIVE FOUR spots left so I recommend you take action ASAP if you’re interested in joining. We start June 21!
Q: How can I improve my overall sleep quality?
A: Sleep is so important yet so many people I work with aren’t getting enough. This is the time during which your body repairs and recovers, so if you’re not recovering well after workouts consider improving your sleep. Ideally you should be sleeping 7-8 hours per night.
Here are some best practices for peak sleep habits.
YOUR CIRCADIAN RHYTHM
Circadian rhythm is a fancy word for “body clock.” Based on our body clock, our body releases certain hormones to signal to our body if we should be awake or asleep. Your circadian rhythm operates best on a routine sleep schedule, so try to go to bed and wake up around the same time. Another way to keep your circadian rhythm in check is to get outside daily.
LIMIT BLUE LIGHT
Blue light is the light emitted from our electronics – TV, tablets, phones, etc. The blue light is harmful for your circadian rhythm because it signals to your body that it’s daytime even if it’s 9pm at night. At a bare minimum, reduce your screen time 30 minutes prior to sleep. Ideally wear blue light glasses while using screens in the evening (I prefer to wear mine all day).
LIMIT CAFFEINE AND ALCOHOL
Caffeine has what’s called a half life – that means there is half the amount of caffeine left in your body 5 hours after it was consumed. That means there is some caffeine in your system up to 10 hours after consumption. While you may think you sleep just fine because you fall asleep easily, what you don’t realize is the caffeine impedes your quality of sleep leaving you not feeling well rested when you wake.
And while some claim that alcohol helps them wind down and fall asleep, it ultimately also impedes the quality of sleep. You don’t hit REM as easily, causing similar effects to coffee.
PRE-BED RITUAL
Create a routine that you can follow before bed that helps you wind down for the evening. This may look like the usual self care (ie. teeth brushing, face washing, etc.) but also include calming activities such as stretching, journaling, meditation, reading, or any other activities you find calming.
IDEAL ENVIRONMENT
Studies have shown you sleep best when:
- The room is dark – consider a sleep mask or blackout curtains
- Clutter free room – remove all stress
- Keep it cool – ideal temperatures for sleeping fall between 60-68°F
For those who have children or shift workers – I feel for you! Do the best you can and focus on what’s in your control. To those who just want to binge another episode before bed… I challenge you to level up your sleep game.
Coach Diana Leigh is a Precision Nutrition certified coach who uses habit-based coaching to help her clients get stronger and feel amazing in their bodies without the restriction and overwhelm of dieting. For more helpful tips, follow her on Instagram @coachdianaleigh.
Want to work with Coach Diana Leigh?
Apply for 1:1 coaching
Apply for Nourish With Confidence Kickstart