The Body Retreat

Women Only Weight Loss & Wellbeing Retreats

Healthy Habits for a Good Nights Sleep Every Night!

How are you sleeping?

According to a recent national sleep survey, women are more likely to suffer from long term poor sleep.

The worst effect of poor sleep isn’t how we feel at night – it’s how it affects us during the day, both physically and emotionally.

Long-term poor sleepers are 7 times more likely to feel helpless than good sleepers and 5 times more likely to feel alone, but also twice as likely to have relationship problems, suffer daytime fatigue and lack of concentration.

How well you have slept at night has a big influence over how well you feel during the next day, likewise your daily habits and routines can have a big influence on how well you sleep at night. But which comes first, sleeping well at night or feeling well by day?

At The Body Retreat we see a lot of women for whom a great nights sleep; the kind where you drift off naturally, sleep right through and then wake refreshed, has become a dim and distant memory. Sleep is often the first casualty of stress and as women being particularly good at coping, we adjust to the lack of sleep, create new strategies for getting through the day, not surprising that we tend to suffer more long term poor sleep.

But good sleep is a healthy habit that is more in your control than you might think.

The Body Retreat’s Seven Secrets for Sound Slumber

1. Sync your natural sleep cycle
If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. Most of us will need about 7 hours sleep each night, so work out what cycle works for you, 11pm – 6.00am, 12.00pm – 7.00am etc etc … remember thats hours of sleep so you will need to be in bed and settled before the pm time. Find what works for your body and then stick to it at least for 3 weeks to set your internal clock.

2. Balance your melatonin
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening to make you sleepy, and less during the day when you want to stay awake and alert. However, many aspects of modern life, strip lighting in offices, back lit reading devices for example can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle. Getting natural light (without sunglasses) during the day is essential, even if its only for 15 mins, then keep your bedroom dark when you turn in for the night, so no tv, no iPad, no laptops and close the curtains or blinds to block out street lights.

3. Review your bedtime routine
Make a consistent effort to relax and unwind for about an hour before you turn in for bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.
Take a bath, light some candles, listen to an audio book, find what works for you.

4. Turn your bedroom into a boudoir
Your bedroom should be kept for rest and romance and not for daytime actives like work or shopping. When you open your bedroom door what you see should sending a very powerful signal to your brain that rest is on its way. Teat yourself to some lovely new bedding so that you can experience that new sheet feeling, removing pictures of friends and family so that they don’t jog your memory of outstanding errands or worries, keep the space neutral but warm and inviting. Feng shui suggest that skin tone colours help to rebalance energy while you sleep but you may prefer to have a colour that matches your personal energy. Not sure what this is, look in your wardrobe and see what colour you wear most…note…BLack and white are non colours 😉

5. Impose a 2 hour curfew on eating and exercising pre bedtime
Your daytime eating and exercise habits play a huge role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime. You should plan to eat light and early, leaving at least 2 hours between the meal and your bedtime. Likewise avoid undertaking strenuous exercise in those last couple of hours as this will raise your cortisol levels which in turn can delay sleep. Relaxing exercises such as yoga or gentle stretching can help promote sleep.

6. Master Mindful Moments
Residual stress, worry, and anger from your day can make it very difficult to sleep well. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Begin to allow your focus to shift onto your breath, allowing thoughts and feelings to come and go without getting caught up in them. Breathing slowly and deeply, the sound of your inhales and exhales can be a lullaby to sooth you into slumber.

7. Relax
There may be nights when sleep does not come easily but don’t panic, that will only delay the process further. Give yourself a break. So what if you’re having a sleepless night? It’s not the end of the world. By thinking, I can’t sleep. I’m going to be worthless tomorrow,’ you’re creating a self-fulfilling prophecy. Relax and trust that there will be plenty of sleep-filled nights in your near future and go back to point 6.

If stress is keeping you awake, you may need help with stress management. By learning how to handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night. Why not join us at our next Stress Reset Retreat and experience for yourself how the the habit of sleep can be mastered.

Hopefully you have found this article useful, we would love to hear from you, so please leave us a comment in the box at the bottom of the page.

Helpful Snacking beats the Afternoon Slump

Believe it or not we often have women who join us at The Body Retreat who tell us that we feed them too much!!!

Yes, you did just read the right.

Of course we don’t over feed our guests, but we do feed our guests frequently.  When it comes to not only weight loss but achieving health we believe that blood sugar stabilisation plays a major part.  Not only does this help to balance hormones, reduce cravings but it also makes sure that you have the right amount of energy to do what you want to do.

If you find yourself looking and feeling like our poster girl above then it may be that your blood sugar is out of balance and you have literally run out of energy for your body to get through the next few hours until supper time.  Your brian, thinking that you have slipped into some survival situation will send out very strong message urging you to eat quickly and to eat something that can be quickly converted into energy…so it sends you to the vending machine for some chocolate or to the cafe for a coffee and a muffin.  And guess what you will feel great…for about half an hour, then …whoosh you are right back where you started, feeling drained and tired.

This can seem like such a hard cycle to break but choosing the right foods will make a huge difference to help blood sugar stabilisation.

If you find yourself crashing in the afternoons rethink lunch, ditch the processed carbs at lunch, so forgot the sandwich in favour of a soup or salad.  Pack the  protein into your lunch choice,  this will give you a slower release of energy to keep you going for longer.

Plan to have a mid afternoon snack, lets be honest if you have lunch at 1.00pm and then supper at about 7.00pm thats a long time to go without fuel.  So plan to have a great snack to keep your energy levels stable.  Some of our favourites are listed below.

  • 2 oatcakes with nut butter
  • Bounce Bar ( have you discovered Bounce yet?)
  • Apple with 3 large brazil nuts
  • Celery Stick with a tablespoon of cottage cheese
  • Home made flapjack (not the huge sugar laden ones from the coffee shop!!)
  • 2 tablespoons natural yoghurt with 2 walnuts (chopped and sprinkled on top)  and a squeeze of honey

On all our retreats, whether that be Weight Loss, Fitness Holiday, Detox Retreat or our Stress Reset Retreat achieving balance for both body and mind though good nutrition is a the heart of what we do.

So don’t be too surprised if you join us on retreat of our love of snacks 🙂