Health – [Narwhal + Moon]

Getting a good night’s sleep is crucial for our physical and mental well-being. However, achieving quality and the correct quantity of sleep can be challenging for many individuals. If you’re looking for simple and easy ways to get a better and more restful night’s sleep, read on for more elaboration on each of the following tips.

1. Stick to a sleep schedule:

Setting a regular sleep schedule and sticking to it can significantly help regulate your body’s internal clock, known as the circadian rhythm. This means going to bed and waking up at the same time every day, even on weekends. Keeping your body on a routine makes it easier for you to fall asleep and wake up naturally.

2. Create a sleep-conducive environment:

Your bedroom should be a sleep sanctuary. A comfortable, dark, cool, and quiet room is optimal. Make sure your mattress and pillows are supportive and comfortable. Investing in blackout curtains, earplugs, or a white noise machine to block out distractions can help create a more peaceful sleep environment.

3. Avoid screens before bed:

The blue light emitted by electronic devices can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. To avoid this, avoid screens for at least an hour before bed. Instead, consider reading a book, taking a warm bath, or engaging in relaxing activities.

4. Limit caffeine and alcohol:

Both caffeine and alcohol can affect your sleep quality. Caffeine is a stimulant and can disrupt sleep patterns, and alcohol, while it may initially help you feel drowsy, can lead to more frequent waking during the night. Consider limiting your consumption of both, especially in the hours leading up to bedtime.

Easier said than done!

5. Exercise regularly:

Regular exercise is an excellent way to improve sleep quality. Exercise helps reduce stress and anxiety and promotes relaxation, leading to better sleep. Try to finish your workout at least a few hours before bedtime, as exercise can initially stimulate your body, making it difficult to fall asleep.

6. Practice relaxation techniques:

Relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, can help reduce stress and promote relaxation, making it easier to fall asleep. These techniques can also help you manage stress and anxiety, which can often lead to sleep difficulties.

7. Invest in a comfortable mattress and pillows:

Sleeping on an uncomfortable mattress or pillows can cause discomfort and pain, leading to sleep disruptions. Investing in a comfortable and supportive mattress and pillows can help you get a more restful night’s sleep. Make sure to choose a mattress and pillows that fit your needs and preferences.

By following these simple tips, you can significantly improve your sleep quality and quantity, leading to a more refreshed and energized feeling upon waking. Sweet dreams!

Pin for later!

How to get a good night sleep Pinterest pin

Week two of The 21 Day Fix is in the books. As I have mentioned before, with fibro, I would often have to take a week to recover after one workout. The fact that I have been able to go for two weeks on this program is amazing. The key I find, is to take is slower and easier if I need to. Don’t stop moving and keep going.
…and the nutrition. Fuelling my body with nutritious foods has really helped. On the days when I messed up my eating, I could feel the difference.

The workouts are getting a bit easier and I don’t feel as though I have to modify the movements as much.
This week was pretty hectic.

Day 8 – Cardio Fix

Soreness – Not bad.
Nutrition – It was my husband’s birthday so I had some cake. I had saved my “yellows” but I know I blew it. The rest of my day was reds and greens.
It was a special occasion.
Workout – Seemed to fly by. I am still modifying.

I overestimated my ability to enjoy eggs.
For ease, I added them to every breakfast for the week.
I do not think I will be eating them again for a very long time.

Day 9 – Dirty 30 + Bonus 10-minute Abs

Soreness- My lower back hurt a little, but I think it came from rough housing with my kiddos.
Nutrition – Better than the day before, but I was so unprepared my husband stopped at a fast food place when we running errands. I had a veggie burger, plain because I am weird and fries because I had been craving them.
Workout – I loved it.
I’ve made some progress and do even more of the bonus abs.

I didn’t do a great job with my meal planning for this week and spent quite a bit of time looking up to remind myself if rice should be measured cooked or uncooked as well as some meats.
I saw that my coach was eating breakfast sausage links…
I bought some.
Then realised that I should have bought turkey sausage.
I miss the microwaveable Jimmy Dean Turkey Sausage Crumbles that I used to buy in the states.

Day 10 – Upper Fix

Yeah… I blew it today.
Excuse time!
I had to take my husband to the doctor today over his foot hurting. Turns out its just plantar fasciitis, but it was an all day thing. We had run a few errands after the doctor visit such as getting his meds and trying to get our “non essential” goods before everything goes into lock down for almost four weeks starting tomorrow, xmas eve. The added stress of people and general anxiety kicked in and I ran out of spoons really quick. I wasn’t planning an all day trip so I didn’t bring food. I had protein bars and almonds, but I let my blood sugar drop and felt sick.
I tried to switch out with yoga today, but only got in 10 minutes as my kids were super needy. Aren’t they always when you don’t feel the best.

But I finally got my containers in the mail!
I blame COVID and the Holidays for the delay. I was trying to estimate using random containers that I had on hand and measuring cups.

Soreness – Abs are a little sore.
Nutrition – A joke. Processed foods, tried to make the best choices in a hurry.
I could tell that I wasn’t giving my body the best nutrition.
Workout- I plan on doing Upper Fix tomorrow morning, then yoga in the afternoon before xmas eve shenanigans start.

I have the xmas eve food already planned and accounted for.

Day 11 – Yoga Fix [+ Upper Fix]

Since it’s xmas eve, we got off work at noon. There were plans with my mom later than night, but I was able to work in both workouts.

Soreness – The soreness seems to be getting less and less. The nutrition is helping as I am fueling my body with better foods than I have been.
Nutrition – I worked pizza into my daily plan. It kind of went to crap when my five year old kept shoving chocolate covered marshmallow reindeers into my mouth, but it was xmas eve and I did two workouts so I didn’t let it bother me.
Workout – I feel like I am getting more flexible and I am able to go longer.

Day 12 – Lower Fix + 10 -Minute Abs

Happy xmas!

Soreness – The abdominal workout really seemed to hurt my back today. No soreness left over from the previous workout.
Nutrition – Crap. We ordered fast food for a late lunch, but I kept it as healthy as I could with chicken and forgoing sauces and dips. I also had some of the cookies that we were sent home with.
Workout – I love the lower fix days… but like I mentioned the ab workout seemed to really hit my back this time. I was able to complete more than the last time. Progress!!

Day 13 – Total Body Cardio Fix

I spent 8 hours deep cleaning my house.
I was exhausted.
I ended up playing Just Dance for a few hours before bed with the family. My heart rate went up, I sweated a lot… So I kind of cheated and called this a workout.

Soreness – I was so sore from cleaning the house.
Nutrition – Getting back on track. I used the fruit to help get over the sugar cravings from the last few days of holiday treats.
Workout – I ended up playing Just Dance. It was fun, the whole family was moving. I had to change into lighter clothes due to sweating. My heart rate was definitely up and I was out of breath by the end of our “dance competition” as my five year old put it.

Day 14 – Pilates Fix Total Body Cardio Fix

Soreness – A little bit stiff. Maybe it was the lack of stretching.
Nutrition – I feel like I am getting back on track. I haven’t been hungry, but I also haven’t eaten all the containers. Whole foods really will help you feel full.
Workout – I was able to jog instead of the really fast marching. Progress.
Had a bit of a hard time with the crunch/fold/roll up combo at the end.

Looking towards Week Three

Now that the holidays are over, I need to dial in on eating plan.
I have my containers now, so that should be easier.
I have one week left, wow!
That also means that I need to think about what I will be doing after 21 Day fix.

Since I am still using the modifiers, I am leaning towards doing another round of 21 day fix and really working on my “diet”. I use diet in the sense of everyday eating, not a restrictive plan.

I have the most motivating beach body coach. She is my cousin’s friend who I hope to meet in person after the pandemic. Check out Cindya on Instagram if you have any questions or want to get started.