Understanding Your Body's Sleep-Wake Cycle

Most living things have a 24-hour body clock, and the body’s circadian rhythm is tied to it. When we sleep and when we wake up is regulated by our circadian rhythm. It is tightly linked to the rotation of the earth and gets reset every day by the sun’s light-dark cycle. Although we don’t have total control over our body’s circadian rhythm, there are a few things you can do to ensure a better night’s rest.

Dim the lights before bedtime

Your circadian rhythm is influenced by outside factors like light and dark. Dimming the lights helps signal to the body that it’s time to go to sleep. As the lights dim, our bodies start to naturally produce the sleep hormone, melatonin, which is secreted by the pineal gland in response to the darkness.

Reduce your exposure to blue light

Blue light shifts our sleep rhythm and tricks us into thinking we are still meant be awake. In addition to shifting our circadian rhythm, spending time on our devices can trigger the release of dopamine, the hormone that makes us happy… making it harder to put our phones down and fall asleep.

Wake up and fall asleep at the same time every day

Here’s looking at you weekend! Yes, even on the weekend. An inconsistent sleep schedule is confusing to your circadian rhythm. Getting up and going to bed at the same time each day helps us synchronize our biological clocks.

Expose yourself to bright light first thing in the morning

Sunlight creates increase alertness ,and it signals to our bodies that it’s time to get up . If sunlight isn’t available first thing when you wake up (like in the winter), turn the lights on bright.

Try a natural sleep aid

CBD:

• has a calming effect on the nervous system

• can alter mood because it affects the serotonin system

• reduces anxiety, which can contribute to poor sleep quality

Valerian:

• Helps manage anxiety + insomnia

Chamomile:

• An herbal remedy with a calming effect

• Helps you feel more prepared for sleep

Melatonin:

• Hormone produced by the pineal gland in the center of your brain and is responsible for regulating your body’s circadian rhythm

• Decreases the time it takes to fall asleep

Magnesium:

• Activates your parasympathetic nervous system, the system responsible for getting you calm and relaxed

• Regulates the hormone melatonin, which manages your natural sleep cycle

***Always consult your doctor first before taking any supplements***

Don’t be too rigid

Nobody is perfect, but it’s important to use these tips as a guideline. If you want to identify your circadian rhythm, try observing your body’s natural wake time by not using an alarm for a few days or even a week.

References:

“How to Wake Up For Non-Morning People.” Retrieved from https://www.headspace.com/sleep/how-to-wake-up-for-non-morning-people.

“Circadian Rhythms and Circadian Clock.” Retrieved from https://www.cdc.gov/niosh/emres/longhourstraining/clock.html.

Eating What You Want at a BBQ

Summer is the season of outdoor barbeques and picnics, but have you ever been to one that doesn’t have what you want to eat or doesn’t have the foods that make you feel good? Traditional barbeque foods (think: brats, hotdogs, potato chips, mayo’d pasta salads, and sugar-filled desserts), can make a mess of our digestion systems and leave us feeling bloated and sluggish. If you’re not sure how you’ll fill up at the event, try eating beforehand or whip up one our favorite lightweight and cooling (+ super tasty!) recipes below.

Arugula + Goat Cheese Pasta Salad

Who knew a pasta salad could be mayo-free? Add sliced cherry tomatoes, red pepper flakes, and fresh ground pepper for a kick. *Tip: reserve some of the pasta water and drizzle over the goat cheese to give you the creamiest sauce ever. Toss to combine.

https://cookieandkate.com/arugula-and-goat-cheese-pasta-salad/

Watermelon Salad with Feta + Mint

This refreshing salad is a mix of peak-season fruits and veggies. The juicy watermelon pairs well with the other creamy, crisp, tangy, and spicy ingredients. Plus, it only takes a few minutes to throw together.

https://www.loveandlemons.com/watermelon-salad/

BBQ Jackfruit ‘Pulled Pork’ Sandwich

Jackfruit grows in Africa, Asia, and South America, but in the US, we can find it in the canned section or sometimes even in the frozen section of grocery stores. Jackfruit has the texture of shredded meat, so it works really well as a substitute. Pile the cooked BBQ jackfruit on a bun and top with a quick cabbage slaw to make the perfect summer sammie.

https://www.loveandlemons.com/bbq-jackfruit-recipes/

Healthier Cowboy Caviar

Serve this crowd pleaser as a dip or side salad. Tastes best with chips or on top of lettuce. For more of a salad, squeeze lime juice, add some crumbled feta, and sprinkle crushed corn chips or toasted pepitas.

https://cookieandkate.com/cowboy-caviar-recipe/

Grilled Corn with Sriracha Aioli

This yummy grilled corn brings a fresh take on the traditional aioli recipe by using cashews in place of classic mayo ingredients. Soaked cashews will give you a soft and smooth vegan mayonnaise. Best as a side dish or snack.

https://minimalistbaker.com/grilled-corn-sriracha-aioli/

Best Quinoa Salad

Vegan and gluten free, this deliciously hearty salad will keep you full all afternoon. To change it up, scoop some onto fresh greens. Drizzle olive oil and squeeze lemon juice for the dressing. Top with crumbled feta.

https://cookieandkate.com/best-quinoa-salad-recipe/

Cucumber Agua Fresca

Are you ready for the best thing you’ll ever sip on all summer? Popular in Mexico, Central America, and the US, agua fresca translates to “fresh water” or “cool water.” A sweet and cooling, light and non-alcoholic drink.

https://pinchofyum.com/cucumber-agua-fresca

Creating a Meditation Routine

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” — Buddha

Mental health is just as important as physical health, and meditation can help shift your focus from physical to mental. A lot of people think they wouldn’t be ‘good’ enough or that their mind is too busy to meditate, but this is exactly why we meditate. It’s similar to if someone were to say they ‘aren’t flexible enough for yoga’. One of the reasons we practice yoga asana is to become physically flexible. There is never a ‘good’ or ‘bad’ meditation session, “there is only awareness and non-awareness or distraction and non-distraction” (Headspace).

Meditation can be intimidating at first, and there are many stereotypes and myths that come with the practice. Like, meditators sitting perfectly cross-legged with a stick-straight back and incense burning in the background…all while experiencing an “empty” mind immediately. The truth is, meditation is a life-time journey with insight gained over time and there isn’t a one-size fits all option. As a beginner, it is normal to feel sleepy, bored, fearful, anxious, frustrated, or resistant. Because the mind is used to being busy, meditation is a skill developed over years of practice that takes perseverance, discipline, and time.

Although there are undeniable benefits to starting your day off with meditation, it can be done at any time of day — it just depends on what works for the individual. Mornings are usually more quiet and your mind hasn’t been saturated with your list of to-dos or anything that is going on in the world. Allowing yourself this space in the morning ensures that other activities and tasks throughout your day will not interfere with your meditation practice.

So, how can you start your meditation practice?

1. Start small and find the time — meditate for short periods of time and take it day-by-day. It is more important to sit down for a shorter period of time a few times a week vs. jumping straight into an hour-long practice daily. Start with 3-5 minutes and begin adding more time as you get more comfortable.

2. Link your meditation practice with an automatic activity — wake up, go to the bathroom, brush your teeth, wash your face, then meditate. Use the time you would be scrolling on your phone in bed to set your day up for a clearer, calmer, and more compassionate mind.

3. Guided meditation — guided meditations are helpful for establishing confidence through the use of visualizations, body scans, mantras, and breathing, mindfulness-based, or relaxation techniques.

4. Create a sacred space — in theory, one should be able to meditate in any environment. When you first begin your practice, having a separate space that is inviting and peaceful can help establish a relationship with your practice.

5. Find a position that works for you — some meditators practice on a bolster or pillow, some use blankets, some sit on a chair with their back supported. Avoid laying down or meditating in bed as this can cause drowsiness.

6. Same time, same place — if possible, create consistency in your practice by meditating at the same time and in the same location each time.

7. Distractions are normal — it’s common to think that absolute silence is required for a ‘successful’ meditation practice. Settle into your surroundings and observe your senses by allowing the distractions to come and go, without judgement or resistance.

8. Practice mindfulness post meditation — carry the skills acquired and learned in your sessions into your day-to-day life. How can you be more mindful when driving, brushing your teeth, or taking a shower?

Meditation takes practice and it can only be mastered by, first, building a habit.

“When we experience moments of peace on a more regular basis, we start to feel a shift in our life and mind".” — Andy Puddicombe

References:

“8 Steps to Establish a Daily Meditation Practice.” Retrieved from https://chopra.com/articles/8-steps-to-establish-a-daily-meditation-practice

“Meditation for Beginners.” Retrieved from https://www.headspace.com/meditation/meditation-for-beginners

“Morning Meditation.” Retrieved from https://www.headspace.com/meditation/morning-meditation