Back to School: the Basics for Managing Change

When it comes to sleep, it is not only important that you are getting enough, but it is also important that are you getting good quality sleep. Sleep is important for physiological reactions all throughout the body, such as hormone regulation, mediating mood, and healing and supporting our immune system. Basically, if your sleep is off, everything will be out of balance. In North America, it is more common than ever for individuals to be sleep deprived. This may be due to many different factors. It really comes down to the health, environments and lifestyles of the individual experiencing sleep issues. There are some common practices that can help improve the quality of a person’s sleep. Below are what I find to be most important when working towards a healthy sleep regime. 1. Blue Light Blocking In today’s society, we are surrounded by blue light; both natural sources such as the sun, as well as unnatural sources like LED lights. Backlit devices (blue light) is artificial light that surrounds us in our homes and is on all screens including smartphones, TV’s, tablets and computer monitors. Staring at these screens into the evening hours can be disruptive to our hormones that play a role in helping us fall asleep. Melatonin is an important hormone involved in helping us to fall asleep and stay asleep. Melatonin is produced in a small part of the brain called the pineal gland. The production of this hormone is stimulated by our natural circadian rhythm regulated by the setting of the sun. When it gets dim out, melatonin is produced making us feel sleepy. If instead we are staring at and surrounded by bright lights come sunset, our melatonin production is inhibited, and we struggle with falling asleep. Consider the below modifications to help keep your melatonin regulation optimal: No screen time two hours before bed. Depending on current habits, this may be something you take small steps to work towards. Start small such as 30 minutes and work your way up to two hours. Unless you have the latest iPhone that automatically is programmed with a blue light filter, you can download an app called f.lux for all of your screen devices. This blue light concept is not new, and there are programs and apps available to filter the blue light from your screens. Consider putting a few red lightbulbs in lamps around your home. When the sun begins to set, turn off the main lights and switch on the red lamps instead. Putting salt lamps near the bed or in the bathroom for those middle of the night trips is a calming way to see your surroundings without stimulating yourself too much in the night with blue light. Another option to block blue light is to buy blue light blocking glasses. You can purchase those on Amazon or at your local department store. You can purchase some orange safety glasses and wear them in the evening hours. The shade of the glasses will block blue light. You may look funny, but trust me, your sleep health is worth it! 2. Make your room sleep-friendly Blackout your room. This means putting up blackout blinds and place a towel in front of the door where light might shine in. There is a ton of research on the adverse effects of even a small amount of light exposure while you are asleep. Light exposure in the middle of the night may make for a groggy morning. Do your best to make your sleeping accommodations as dark as possible. Keep your room simple. You should use your room for sleeping and cuddling only! Try and avoid studying or doing work-related tasks in your bedroom. Keep your bedroom free of clutter. Leave the technology out of the bedroom. 3. Create healthy habits that will enhance your sleep quality Practice going to bed and waking up at the same time every morning. When you are trying this keep in mind that if you are not falling asleep after 30 minutes, it is best to get out of bed and go back when you are ready to sleep. However, if you get up and out of bed, remember your blue blight blockers! When you wake up in the morning, expose yourself to natural light. Head outside for an early morning walk. Exposing yourself to early morning light for as little as 20 minutes will help regulate your natural circadian rhythm. Eat your last meal at least 3 hours before bedtime. This is important because digesting food takes a lot of energy. If you eat close to bedtime, your body’s energy will go towards digesting and absorbing food instead of other actions such as efficiently producing hormones that help you with sleep. Meditate before bed. Try and slow down your mind in the evening. If meditation is not your jam, try reading a book or magazine. Sleep is important! When we are not sleeping properly we will notice it! Weight gain, negative mood changes, and weakened immunity are just some examples of the many problems we encounter with poor sleep quality. The above lists are suggestions that may help to improve your sleep, starting with incorporating one or two small things into your daily routine is a step in the right direction for improved sleep quality. Depending on each individual, there are many ways to help improve sleep quality including supplementing with vitamins, minerals and herbs. If you struggle with sleep it is best to talk to your Naturopathic Doctor to find a health regime that best suits your unique needs. Sleep well, be happy, be healthy! Amy is a certified nutritionist with over 7 years of experience working in the health and fitness industry. She is currently in her third year as a Naturopathic Medical Student and has a special interest in gut and brain health. Find her on Instagram: @amy_kwilson

Getting into the swing of things may be a bit of a struggle following a summer of late nights, rich food and socializing. Now that the fun days of summer have come to an end, September brings us time to slow down, re-connect and set intentions. September is a great time of the year to get back into your routines, recreate healthy habits, and challenge yourself by bringing your health goals to the next level. Getting back into a routine takes time and consistency. Below are a just a couple helpful tricks that can help you transition more efficiently. Plan out your week and stick to it Keep a journal or a whiteboard calendar in your household and write out what things need to be done during the week and when. Include work, school, important dates, and even your planned workouts. Planning workouts in advance will give you a greater chance of making sure they happen. Planning in general can reduce anxiety by giving us structure and control over our day to day. Keep in mind, life happens, and routine can change in a heartbeat; and that’s okay. Remember that it is okay to start again when you are ready. Have meal plans ready and food prepped It’s worth it to take time on the weekend to invest in your healthy eating for the week. To make this easier, go to the grocery store prepared with a list. When cooking meals, try doubling the recipe so you have lunches for the next day. Wash and cut up fruits and veggies keeping them ready for easy access when packing lunches or feeling hungry. Having your eating balanced and clean will help with energy levels during busy weeks. During the upcoming change in season, try and incorporate a nutrient dense food into your routine such as bone broth to help you stay better protected from illness. Your body and mind prefer consistency and routine. Waking up and going to bed at the same time every day are good examples of routines that will elevate your health. Be sure to add a little time for self care into your daily planning. Do things that makes you happy and relaxed. September is a great time to set intentions for health goals, but remember that while doing so, balance is key! Take care, live happy, live healthy! Amy Wilson Get a jump start on your meal planning with this wholesome bowl!

Getting started on a new journey is not an easy task. Taking the first steps towards a healthier lifestyle can be especially daunting. It can feel like you need to overhaul your entire life overnight. Luckily, healthy living doesn’t have a deadline: making small, gradual changes is a great way to make healthy habits stick! Try these 5 tips if you’re looking to build healthy habits into your routine: 1. Just move! If you are living a sedentary lifestyle, getting active can seem overwhelming. However, there really is no need to rush into anything! The best kind of exercise is whatever you can regularly fit into your routine: whether that means joining a weekly class at the local yoga studio or taking a short walk during your lunch break at work. 2. Drink up It’s a well-known fact that drinking water is a vital aspect of a healthy lifestyle. This is especially important if you’re a regular coffee or tea drinker. But, if drinking enough water is a challenge for you, try switching it up by adding lemon or cucumber slices, or a sugar-free source of flavour, like our Plant-based Collagen Booster! As well, some foods with high water contents, such as watermelons, cucumbers, or lettuce, can also help you increase your fluid intake. 3. Go to bed on time An inconsistent sleep schedule can cause a variety of negative effects, from irritability and drowsiness to impaired cognitive skills. By sticking to the same schedule every night, you allow your body to regulate your circadian rhythm (that’s your body’s internal clock), for a more consistent and restful sleep. Getting used to a new sleep-wake cycle is challenging. Try gradually adjusting your bedtime and wake-up time until you get used to your new schedule. 4. Remember to breathe Practicing meditation regularly is a great way to decrease stress, increase focus, and control anxiety, among other benefits. It can be done anywhere and there are many different styles and approaches, making it easy to adapt to your unique lifestyle and preferences. Luckily, there are many apps available for curious beginners and veterans alike! 5. Practice gratitude Taking the time to reflect about your day and record your thoughts and feelings can be quite therapeutic in and of itself. Likewise, acknowledging and giving thanks for the positive things in life has been shown to have long-term beneficial effects for your mental and physical health. Writing down a few sentences or a short list of highlights at the end of the day only takes a few minutes and has a very real impact! If you need some help getting started, check out these gratitude journal prompts. We want to see you succeed! To share tips, see which healthy habits worked for others, and have great conversations about health, join our Facebook group.