The 4 Pillars!

Hey everyone!  Ky and I are back from Missouri and had a great time visiting my MO fam.  My sweet, little niece and nephew are adjusting well to their move, which eases my mind and heart.  Although they are both loving their swing set, bikes, and new buds, Garrett, who will be 3 in October, is having a bit of trouble staying asleep at night.  Been there, done that, big time!  

My bro and sister-in-law are taking the brunt of those restless nights but continue to wear their loving smiles.  Not much you can do about a crying baby at night - sleep just takes time to learn how to do and do well.  They are in the thick of it but for those of us who don't have babes in the house, sleep should be something that you plan for and work on.  Shirking on sleep is like skipping part of a workout for an entire week—you can’t get that time back.  

As we all know, sleep is super important and getting enough of it is essential.  It shapes our waking hours, leaving us alert, calm, focused and joyful or tired, grumpy, distracted and unhappy. Over time, sleep debt is compounded. The American Sleep Apnea Association links sleep deprivation to moodiness and to losses in cognitive functions such as memory and concentration.

I would like you to think of sleep as part of the pillars of health that we talk about.  4 pillars of health = healthy food, exercise, water, and yes, sleep!  THE 4 PILLARS! :)

The consensus of sleep experts and research studies suggests that optimal outcomes depend on these essential sleep habits:

*Use a consistent sleep schedule to set the body’s internal clock. Avoid sleeping in and changing bedtime nightly. *Establish a soothing pre­-sleep routine with reduced stimulation. *Create a sleep-friendly bedroom environment. Make it dark, cool, quiet, comfortable and gadget-free. *Dim all house lights before bedtime. *When truly tired, go to sleep—don’t override sleep cues. *Expose yourself to natural morning and/or daytime light. Get outside for at least 30 minutes daily. *Avoid caffeine after 10 a.m. *Eliminate alcohol, nicotine and other chemicals/herbs before bedtime. *Avoid medications in the evening (unless required by a prescription). *Nap early (before 5 p.m.) and for under 30 minutes. *Eat dinner early. Keep food and beverages light. *Don’t watch the clock or lie in bed awake. Do something relaxing and screen/light-free. *Follow through—make sleep a priority and part of your routine.

Remember that insomnia can result from obsessing over lack of sleep. Implement sleep changes gradually, emphasizing the goal of committing to a regular bedtime and a regular rising time. Without this commitment, efforts to achieve the needed 7–9 hours nightly can be frustrating.

Unfortunately, many of us have lost the feeling of being fully awake and alive. We need to be awake in a way that supports sleep, and we need to sleep well enough to maximize our time awake. Sleep and wakefulness are yin and yang, night and day. They operate best when balanced for the individual.

IDEA Health and Fitness Association

SoulShine Schedule - A FULL WEEK - YAHOO!!!!! 

Monday - HIIT at Woodstock Rec - 8:15-9:15 am

Tuesday - PiYo outside at TPVS basketball court - 8-9 am

Thursday - NEW PiYo at TAC - 12-1 pm

Friday - HIIT at Woodstock Rec - 8:15-9:15 am

Thanks for reading my stuff, friends, thanks for coming to class and your sessions, thanks for taking good care of yourself and showing others how to do the same, and thanks so much for trusting me to help.

XO,

Jode

:)


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