sleeping – Crisbie Coach

Small Natural Tricks To Keep You Fit and Healthy

sliced fruits and glasses of fruit juice

Summer has arrived and we want to look fit and healthy, maybe losing a few kilos. There are many products that you can buy and that will help you lose weight, but there are also simple homemade tricks that you can use.

Citrus fruits are great for fitness and other body functions

Lemons, oranges, grapefruits, contain substances that help control weight because they favor the purification of the kidneys.

For example, bitter orange helps to:

1. maintain a normal weight;

2. fight against overweight;

3. manage weight;

4. metabolize fats;

5. promote fat burning.

In addition, bitter orange essential oil promotes normal sleep because it helps you relax you from the tensions accumulated during the day, while grapefruit oil helps to keep the intestines healthy. Lemon on the other hand optimizes fat and cholesterol metabolism, and supports liver health.

Remember that all citrus fruits contribute to the optimal maintenance of the immune system.

There are also other natural products that can help you maintain a healthy weight, such as licorice, sage, anise, ginger, flaxseed. These all can keep your hunger under control.

Obviously, to maintain a healthy weight it is not enough to eat citrus fruits or other recommended herbs, you have to adopt a healthy lifestyle, which includes not only eating and sleeping well, but also doing physical activity. The diet alone can’t do miracles, while combined with a sport or even a daily walk at a fast pace will allow you to regain shape more quickly.

A small warning. If you are overweight and want to lose weight, consult a doctor or nutritionist. These tips are aimed at people who want to lose a couple of pounds and feel fit for the summer.

On my blog you can find more tips to improve your well-being, why don’t you subscribe? You won’t miss any posts!

Why Eating Well Will Let You Spend Fully Resting Nights

closeup photography of adult short coated tan and white dog sleeping on gray textile at daytime

It’s well-known that what we eat influences the quality of our sleep. It is even more important to eat well in the evening, because we go to sleep afterwards. Eating out a hamburger with friends coming out from work, eating a whole tablet of chocolate in front of the television, or eating too much on coming back late from work, are not good habits.

Why don’t we sleep well after having eaten late in the evening, or having eaten a lot or to having eaten a fat or sweet food? Which are the effects on health and on wellbeing if you sleep badly? Which are the recommendations in order to sleep well and wake up completely restored?

Let’s see.

Why you shouldn’t eat late

The body accumulates more fat. Recent studies have compared people eating late in the evening some food and people eating earlier the same kind of food. The former show more fat in their blood test.
This also represents a cardio-vascular risk for those people who would eat just before going to bed and after 10 p.m..
You may have some cramps or refluxes because of the lying down position in bed and therefore you may not sleep.
A bad digestion may wake you up during the night and therefore it may alter the quality of your sleep.

When you don’t sleep well, the whole body will suffer and you may become nervous, be in a bad mood and may not be able to focus well. Besides, sleep also regulates our hormonal balance. The hunger hormone (the ghrelin) and the satiety hormone (the leptin) are produced while sleeping. If you don’t sleep well or don’t sleep enough, the two hormones are unbalanced: more ghrelin than leptin is produced. Then, you will be prone to eating more to compensate for the lack of sleep or the bad sleep. You will eat more and sleep worse, in short you will find yourself in a vicious circle.

The stress hormone (cortisol) and the sleeping hormone (melatonin) are also regulated by sleep. If they get unbalanced, the whole quality of your life will suffer.

Finally, the hemoglobin becomes rarer. This antibody protects the organism against bacteria, viruses and some toxins, therefore it is needed for a good immunity. As it is also produced during the sleep, you may become more vulnerable if you don’t sleep well. That’s why fatigue or stress can provoke illnesses.

In the long term, irregular sleep or lack of sleep will increase the risk of depression, obesity, cardiac illnesses and diabetes. It is therefore fundamental to sleep well and also try to pay attention to what you eat in the evening.

Try to privilege some foods rich in tryptophan and vitamin B2, because they make sleeping easier. The tryptophan, needed to produce the melatonin (the sleeping hormone) can be found in bananas, tuna, chickpeas, dates and milk. The vitamin B2, that also makes sleeping easier, can be found in all dairy products (milk, yoghurt, cheese), green beans, tomatoes, mushrooms and in asparagus.

Recommendations for a healthy evening meal:

eating at least three hours before going to bed;
eating slowly, without stress;
eating up to when you start feeling full, not more;
eating with moderation food as pasta, potatoes, cheese;
avoiding sauces, excessively salty or excessively sweet food;
avoiding alcoholic and energising drinks and other stimulants like caffeine;
it would be better to avoid smoking too;
sugar gives immediately available energy, therefore avoid also sweet drinks, sweets in general, above all if you would eat them in front of the television.

Do you feel hungry before going to bed?

Someone said that it would be better going to bed being a bit hungry, also your shape would benefit. But if you cannot really make it, then eat a light yoghurt with no sugar, some walnuts, drink some warm milk or an herbal infusion. The good old chamomile is an excellent option too.

Ready for this challenge?

A Vegetable-based Diet for a Good Night’s Sleep

sliced tomato and avocado on white plate

Eating well to sleep better, it seems like a dream. What if I tell you that you could do it?

Studies show that a diet low in fibre and high in sugars and saturated fat makes sleep lighter, and less restful.

Incorporating vegetables into your weekly menu will be a game-changer.

Here are some tips on how to get more energy during the day and sleep better at night.

While we all know that having an espresso after dinner will not help us fall asleep and that it is better to drink water rather than wine before going to bed, studies show that our diet plays a role. Diets high in fibre and low in saturated fat can promote deeper, more restful sleep. The main reason why it is better to go for a vegetable-based diet is the presence of serotonin, tryptophan and melatonin in many vegan foods, essential elements for good sleep.

To boost your production of melatonin, known as the sleep hormone, eat fruits and vegetables like kiwis, spinach, tomatoes, lettuce, avocados, bananas, sour cherries, and red grapes. This hormone helps your body regulate its circadian rhythm and promotes healthy sleep. Researchers believe that fatty fish can help you fall asleep by providing a healthy dose of vitamin D and omega 3 fatty acids, which play a key role in the body’s regulation of serotonin. Serotonin is an essential hormone that works to stabilize mood, provide a feeling of well-being, promote happiness and improve sleep.

This hormone influences your whole body. It allows brain cells and the nervous system to communicate with each other.

In addition, consuming nuts, rice, and oily fish will help you rest. So eat almonds, walnuts, pistachios and cashews. These good treats contain melatonin, as well as essential minerals like magnesium and zinc that support the body in many essential functions, including sleep.

Eat protein to get energy during the day and complex carbohydrates at dinner to have a good sleep.

Did you strain a little last night and feel lazy now? Instead of going for a sugary snack, choose a snack that is high in protein. Experts say that, contrary to popular belief, they are more energizing than sugar. Protein will give you energy by making you alert and active.

Eating complex carbohydrates at night will keep you fuller for longer. In addition, they have the advantage of stimulating the sleep hormone.
Thus, a dinner consisting of food such as pasta, beans, quinoa, rice or potatoes will help for a good night’s sleep.

Last tips. At the supermarket, head straight for soybeans. One cup of soybeans contains 28 grams of protein, roughly the same amount as 150 grams of chicken. Also, stock up on lentils, cheese, sunflower seeds and Greek yogurt.

Are you ready to go for a vegetable-based diet? It would help also our planet!

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Why Saying No To Temptations

How can you resist the temptation to drink a good glass of wine, eat a piece of cake or skip the gym and go to the cinema instead?

“The only way to get rid of temptation is to yield to it” said Oscar Wilde.

Diet, sport, sleeping enough are fine, but sometimes indulging in the breach of the rule helps your psycho-physical well-being and eases the performance anxiety that often accompanies a healthy lifestyle.

However, in addition to giving in to temptations, we can learn to control them.

Have you ever heard of the “Marshmallow test“?

The “Marshmallow test” is a curious experiment, carried out by Professor Walter Mischel in the sixties at Stanford University.

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A child is left alone in a room in front of a Marshmallow: they can choose whether to eat it immediately or wait 15 minutes and get two as a reward. Some children will know how to wait; others, unable to resist, will throw themselves on that inviting sugar candy.

The professor compared throughout the years the self-control skills shown by children with the successes achieved in their adult age and found out that those who did not eat the marshmallow achieved more goals in life.

Is self-control therefore the secret of success? Is it postponing rewards really more likely to bring success in life?

The Mischel experiment actually explains how self-control is fundamental in studying, in sport, at work and in many other circumstances of your life.

Self-control means knowing how to make decisions in the right time and in the right place to improve your skills to not yield to the temptation of a marshmallow.

People who are best at mastering their decision-making are generally people who are better off. They eat well, play sports, get enough sleep. These people structure their lives around good habits and build routines that are easy to follow.

Good news are that you can learn new habits.

Eating a piece of pie is not a moral failure, even if you have decided to go on a diet. Giving up on the piece of cake may cause you more stress and therefore cause you more harm than eating it. The trick is rather to avoid buying a cake or passing in front of a cake! But don’t feel guilty if you eat a slice. Don’t forget that an excess of willpower can also be more harmful because, as mentioned before, it can cause additional stress.

Self-control depends on your choices and it is your responsibility. Stress has become a personal burden, which you are called to manage alone with the help of techniques, like meditation, coaching, yoga.

Remember that it is important to recognize your own limits because it makes you become aware of the fact that you cannot be perfect and control everything.

Do you think that you can learn how you can control yourself?

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How to Improve the Quality of Your Life with Relaxation Techniques

As you may know relaxation techniques are simple practices you can do to help yourself calm down, cope with stressful situations, and relieve stress. The warning signs are out there: headaches, stomach knots, and racing thoughts. They are all signalling you to take action. The good news is that you can. The resources are here. They can also help you fall asleep, and go to sleep (or back to sleep) faster.

Try out the different tips and techniques listed here and see what works best for you.

1. One Hour to Let Go

This technique allows you to finish your daily tasks and help you get ready for sleep an hour before bedtime. This exercise is done in three 20-minute sessions.

In the first 20 minutes, take care of any simple tasks, for instance preparing the dishwasher or feeding your cat.
In the second 20 minutes, do some relaxing activities like talking with family members, doing an additional relaxation technique, or thanking for three things that have happened in your day. Avoid scrolling on your phone though, as the blue light on your screen can inhibit your natural melatonin production and make it harder for you to fall asleep.
In the last 20 minutes, take care of your personal hygiene. Take a warm bath or shower.

Creating consistent and healthy rituals is really a good way to getting a good night’s sleep each night.

2. Guided Visualisation

Guided Visualisation uses your imagination to engage your senses. This simple exercise can be done on your own, or with the help of a therapist or a guided imagery practitioner. Here are some questions you can ask yourself:

What can you see? Look close and far, colours, shapes, and light.
What can you hear? Hear as many sounds as you can and keep looking for new ones, don’t focus on anyone for too long.
What can you taste? This is less fun as you are not eating, but try to imagine yourself eating something you love.
What can you smell? Focus on the smells around you – what are they and how many can you find?
What can you feel? Send your attention to the parts of your body that have contact with something, like the floor or a chair or table.

Through this technique, you can connect your conscious mind to your unconscious mind and help direct your body and brain towards a desired goal response. Guided imagery helps you relieve stress, reduce feelings of anxiety, and encourage healthy sleep.

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3. Self-Hypnosis. If you are only familiar with hypnosis that you might have seen on films, forget about it. Hypnosis is a state of consciousness where someone is intensely focused on an idea, which can make their brain more receptive to new thoughts or ideas. If you want to try it, there are apps or tutorials on YouTube available.

4. Breathing Exercises

You probably know that a deep breath can help you stabilize your breath when you are anxious or worry about something deeply. A breathing exercise can help encourage relaxation, reduce muscle tension, and even lower your heart rate and blood pressure. Repeat this as many times as you need. By practising deep breathing, you reproduce your breathing patterns as you fall asleep. In doing so, you encourage your body to enter that state of restfulness and get itself ready for sleep.

5. Progressive Relaxation

This technique allows you to become more familiar with your body and any of the places you may be holding onto stress or tension.

Progressive relaxation involves working with your body in different areas and each muscle group, first by tensing the muscles and then relaxing them. Usually you start with your feet and go your way up to the top of the head. In this way you will be aware of how the parts of your body feel when they are tense, as well as when they are relaxed. You can use this technique to address any tension or stress you may have.

6. Yoga Nidra

Yoga Nidra is also known as yogic sleep. It helps the body relax while the mind is alert and awake. The goal is to guide yourself through the main four stages of brain wave activity— beta, alpha, theta, and delta— and achieve a state of being between wakefulness and sleep.

To practice Yoga Nidra, all you need is a comfortable place to lie down. Begin then by lying face-up and set an intention for that session, for example stress relief or relaxation. Watch your body and notice any tension or sensations you feel. You can always find apps or tutorial on the Internet to guide you through this practice.

One study has shown that Yoga Nidra can be a very effective supplemental treatment for insomnia. In participants practicing Yoga Nidra, regular participation improved their sleep quality and reduced their insomnia severity, anxiety symptoms and their stress levels. This improvement even continued 3 months after they began practising.

Remember not to practice any of these relaxation techniques while operating machinery, driving a car, or doing anything that requires your full attention.

Have you ever heard of any of these techniques before?

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Why Sleeping Less than 6 Hours Is Not Good for Your Health

A few days ago, I came across an article on the Internet that recommended sleeping three consecutive hours and then taking three 20-minute naps throughout the day. This sleeping pattern was indicated as a model for obtaining success inspired by great world managers or businessmen, in particular they referred to Elon Musk.

As a person who has trouble with sleeping, I can tell you that science warns that too little sleep affects cognitive performance, behaviour and metabolism. With this strategy, you may be successful at the price of your health.

Sleeping is also productive. To get enough energy and focus to devote to work or another productive activity such as studying, you need to sleep at least 7 and half hours.

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One of the functions of sleep is to process and consolidate learning, focus and memory. Sleeping implies continuing to work, because the brain clears up the bombing of information accumulated during the day that is generally very intense due to the different sources available today. Our biology is prepared for short periods of sleeplessness in stressful or urgent situations.

Several studies have revealed that the habit of dedicating a few hours to sleep reduces cognitive performance, causes focusing deficit and loss of the ability to make decisions, as well as increases states of stress, anxiety and depression. Humans are ‘circadian animals’, programmed for 24-hour sleep-wake cycles. Sleeping for a few hours is a physiological assault on our body and, in particular, on the brain. If sleeping little is your choice, know that this alters the neuron-hormonal pattern which can cause:

1. emotional problems;

2. difficulty in acquiring new learning;

3. problems in storing new information;

4. increased nervousness and anxiety.

Thinking that sleeping is a waste of time is wrong because it has health consequences. Sleepiness and loss of focus are evident the next day, while other problems could arise in the long term, such as an increased risk of cancer, cardiovascular disease, hypertension, neurodegenerative disorders and metabolic disorders. Actually, sleeping for short time also increases appetite, with obvious consequences on your weight. Lack of sleep, in fact, leads to have frequent snack and drink sugary or caffeinated beverages.

Another important question is whether these negative health effects also occur when you wake up very early. Studies show that getting up too early does not necessarily cause alterations, as long as your sleep has been restorative enough. Remember that it is very important to complete five or six sleeping cycles every night (a sleep cycle lasts an average of 90 minutes).

What about you? Do you sleep enough to be productive?

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How and Why You Should Listen to Your Body

In our times, we receive information from many sources: emails, social networks, television, people we know and colleagues. Our mind is over-stimulated for the duration of the day and this can cause stress and anxiety, which can also cause a real burn-out.

The excessive exposure to those information is detrimental to the activity of our body which is relegated to a mere container of organs that allow us to move (even if sometimes less than what we should).

Too many hours spent in front of the screen (mobile phone, computer or television) do not allow the body to tone up and therefore regenerate. During the pandemic, it has become even worse, because of the restrictions imposed to avoid the spreading of the virus. We could go out less often, or not at all.

Furthermore, it can happen that we ignore the pain from the body by using analgesics or other types of medicines to avoid feeling sick.

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If you do this, know that you are waging war to yourself, because silencing your body will not help you solve the problem.

Our body is sending us important signals that we will need to start considering. By continuing to ignore the messages it sends us, there may come a time when the pain becomes unbearable and it might be too late.

As soon as you hear a strange noise coming from your car, you take it to the mechanic before it breaks down. The same thing you should do with your body.

For example, if you experience often back pain, it means that you need to change your position, adopt a more adequate posture, maybe change chairs or just go for a walk.

Try to think that pain is actually your ally because it wants to tell you that there is something wrong with you and which you should take care of.

Let’s see four techniques that you can use every day to learn listening to your body.

Mental scanner. This is a mindfulness technique that involves mentally scanning of your body from the top of your head to the bottom of your toes to check if each part is healthy.

Daily walks. This is the best way to get up of your chair. Usually all mobile phones have an app to calculate steps. I signed up for a monthly “race” with colleagues to take at least 6,000 steps a day. At the end of the race, there will be an award for the walker who has taken the most steps. Run a race with your friends or colleagues too!

Feeding your body and mind. The Japanese eat up to 80% of their hunger in order not to get heavy (this is a principle of Ikigai). Therefore, eat less but eat healthy, and sleep at least six hours a night so that your body and mind can do a complete “reset”.

Respect the messenger. Instead of taking medicines at the first symptom of discomfort or pain, try listening to your body, what it is communicating to you. Think that your body needs to be considered and looked after. Don’t wait for your body to ask you for help when you are in extreme pain, as remember that it might be too late.

When you don’t feel well, what do you do? Do you listen to your body or you take medications?

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How and Why You Need to Learn to Take Better Care of Yourself

The education we have received has taught us that we must treat well the others. But why the others and not ourselves?

Are you your own worst critic? Do you sometimes insult yourself for something you did wrong or wanted to do better? Do you eat poorly, sleep little, abuse of harmful substances (alcohol, tobacco)? Or are you simply worried about pleasing others? Know that you are not alone. This is a common problem and normal to a certain extent. Because of this, it would be useful to pay attention to some daily details to learn how to look better after yourself.

As I was saying before, we have not been taught to take good care of ourselves. We put often aside our well-being. How many times have your parents told you to look well after the others or do things for the others? How many times, on the other hands, have you been told that you must also take care of yourself?

The way you look after yourselves is a kind of extension of what you have learned from your parents, teachers or caregivers.

For a very young person this may seem exaggerated, as some basic principles of self-esteem are taught in schools today. Some parents also try to instil some self-care virtues in their children.

However, for an adult or elderly person, taking care of themselves well and being truly respectful of themselves is not always something they have consciously internalized. In the past, it was not so easy to find someone who could help you cultivate a certain self-love without it being considered selfish.

In fact, this is precisely the basis: self-love, not to be confused with narcissism or egocentrism. To better understand this concept, we can first imagine what we do when we really love someone: we seek their happiness, we help them, we try to make them feel good, and we accept them as they are, with all their imperfections and qualities. Actually, looking well after yourself means really accepting yourself for who you are.

Becoming kind towards yourself, means understand yourself, especially when you face failures and mistakes.

That attitude can be a great ally. You can challenge yourselves in a healthy way, taking into account your possibilities, your desires, and not the desires that others have for you.

The use of language is very important to achieve the goal of taking good care of yourself. It is common, and to some extent normal, that on some occasions you speak “badly” to yourself, you do it unconsciously. You cannot talk to yourself always in a loving way, as you could enter into toxic positivity (when a positive attitude is used to mask negative emotions, namely pretending that all is well when it is not).

However, you must not use words that hurt yourself. Nobody insults those who truly love, right? Talking to yourself and thinking badly about some personal aspects (physical or mental), and constantly reiterating it, can in the end make you really believe it.

Taking care of yourself is essential. This implies developing a healthier and more suitable lifestyle. Sleeping and resting enough hours, for example, as well as eating well based on our weight, age and lifestyle, not abusing alcohol or tobacco, are all ways to take care of yourself. Taking time to relax, reconnect with what you really like to do, keep your hobbies, follow your passions and interact with people who bring you something positive in your life means being respectful of yourself.

What about you? Do you take good care of yourself?

5 Secrets To Sleep Better

We all know someone who complains about not sleeping or sleeping badly. In Europe, about one third of the adult population has difficulty falling asleep and between 10% and 15% suffer from chronic insomnia. I myself have suffered from insomnia for a long time. This is a problem that can have various causes (from the excessive use of digital devices that emit blue light – computers, tablets, TVs, etc. – to biological issues). One of the causes may also be the obsession with sleeping well.

What is this obsession? It is a phenomenon called orthosomnia (from the Greek ortho, “perfect”, and from the Latin somnia, “rest”) and, according to experts, although it is not yet considered a disorder, it is getting increasingly common. It consists in continually recurring thoughts, that I call “circular thoughts”, namely thoughts that enter a vicious circle precisely because they are always the same and recur all the time. The main causes of these thoughts are, guess what, stress and anxiety. Not being able to sleep, your mind does not stop thinking about the same things over and over (hence circular thoughts, i.e. thoughts that come back).

If you suffer from insomnia, even if not severe, it would be good to do a complete sleep study (polysomnography) to find an effective solution. I had this test. I was in a sleep clinic for one night, with electrodes attached all over the body including, of course, the head. I have found that, during my sleeping time, Alpha waves (the brain waves typical of the awaking period) intrude from time to time.

The obvious solution would be to try eliminating or at least reducing stress. I know, it’s not easy. Therefore, I propose that you try the following five tips.

Learn to breathe well and deeply by practising a discipline such as Yoga, Pilates or meditation.
Create a relaxing environment. A quiet home is the key to a restful night. If you have trouble falling asleep, keep your bedroom clean and clear of unnecessary items, tidy up the things you have left lying around and you will see that you will have a more peaceful night.
Use essential oils that are particularly suitable for inducing sleep, such as lavender or chamomile.
Create a playlist to help you relax and fall asleep.
Try using Bach Flowers and melatonin. White Chestnut against circular thoughts and Rescue Sleep to help you fall asleep. I used them for several months, then gradually I stopped and now I suffer much less from thoughts that come back and I also sleep much better. At the moment I use only melatonin and I think it is a good solution for my insomnia.

And you, do you suffer from insomnia? Do you have circular thoughts that haunt you? Would you try these tips?

How Has The Curfew Changed Your Habits?

When I hear about curfews, dark times come to my mind, times of war. Actually we have been fighting a war against Covid since March this year. There are no bombs, we don’t have to be evacuated, we can eat every day because there are enough food supplies. But the curfew has changed our habits, most probably also those related to meal times.

From North to South of Europe we eat at different times. Soon in the north, later in the south. Maybe you are invited to dinner by someone and the curfew forces you to eat earlier because then you have to go home. Or you eat later because you finish work late and don’t have time to buy something for dinner, or to stop by in a restaurant. The restaurants are closed, they only offer take-away service and you must go back home within the time set by the curfew.

A friend from Paris, before the city was put into total lockdown, had to return home by 9 p.m. We know that Paris is a big city and people often use public transport, which is very efficient. To be home by 9 p.m., she had to take the subway by 8:30 pm at the latest and therefore she was eating later than her previous habits. And she began to sleep badly.

If you make an appointment before the curfew begins, you may feel stressed out because you will have to rush to get home on time. Perhaps it would be better to stay at home and respect the government’s directions and limit our social contacts. But sometimes you want to be out for a while, to meet some friends.

The effects of the curfew are not only on your social life, but also on your health as a result of adapting to a new pace of life and changing your routine.

The new schedule imposed by the curfew may have advantages, for example, you stop working earlier, go home earlier and have dinner earlier. For example, you arrive home at 7 p.m., have dinner between 8 p.m. and 8.30 p.m., go to bed around 11 p.m. and get up at 7 a.m. the next day.

This would be optimal for your health. Indeed, you would better synchronize with your internal, external environmental and external social biological clocks (time).

Internal time is what marks your endogenous rhythm, which helps you sleep at night, stay awake during the day and eat at the right time for you.

External environmental time is determined by the alternation of the phases of light and dark generated by the solar cycle.

External social time can alter these balances. If your working schedule, lunch, dinner and leisure are not suitable to your biological type (chronotype) you could enter a phase of temporal disruption that may cause several health problems, like insomnia.

Our ancestors got up with the light and went to sleep with the dark. This rhythm allowed for adequate production of melatonin (the hormone that regulates sleep), which allowed for a perfect balance between internal time and external time.

The habit of eating around 9:30 p.m. or even later goes against these natural cycles and makes it more difficult to rest well. A large dinner ending around midnight could cause difficult digestion at a time when the body should be resting instead.

It is therefore recommended to finish dinner at least two hours before going to bed to avoid poor quality sleep and an awakening marked by fatigue, irritability and low cognitive performance.

If you follow the biological rhythm of your body, you will have a big improvement in your overall health!

Do you think the curfew has made you change some of your habits?