Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project
Do you ever wake up feeling tired, listless and groggy? There are ways to feel better in the morning after waking up which I am going to review with you in this article.
• Stick to a schedule
Most people don’t really have a schedule regarding when they go to bed and i feel it’s really important to have this. When you go to bed at a similar time every evening, your brain will be programmed to know when to signal that you are tired. This works great for me as i go to bed every night at the same time and wake up at the same time without an alarm! I have trained my body around its 24 hour clock to be ready for bed at a certain hour.
• Avoid bright lights before bed
There is no TV in my bedroom! Watching TV or being on the computer right before bed is the worst things you can do if you want to fall asleep and feel refreshed the next morning. Excessive light before bed can interfere with the secretion of melatonin in your brain and this can negatively affect your sleep cycle.
• Drinking excessive caffeine late in the evening
Caffeine is a stimulant and can increase alertness and levels of concentration but it can also keep you awake and prevent you from getting the necessary rest you require. You should try not to consume caffeinated beverages after 6 Pm. Because it can take a variable amount of time before this drug is cleared from your blood.
• Drinking alcohol before bed
Drinking alcohol can cause dehydration but can also affect certain chemicals in the brain which are necessary for you to fall sleep and sleep soundly. The amounts of alcohol needed to do this are not that large but the affects upon your sleep quality will be noticed the next morning. Have you ever woke up after some mild-moderate late-night drinking and felt quite sluggish? This may be a result of a combination of poor sleep quality and dehydration.
• Do not go to bed hungry
This is a very common reason why people do not wake up feeling energetic. They eat their last meal at 5-5:30 Pm. and retire at 11:00 Pm. By the time they are in bed and trying to fall asleep their level of blood glucose drops. This can stimulate hormonal secretion that can activate certain centres of the brain which cause wakefulness and hunger. The best way to manage this very common mistake is to eat a snack approximately 60 minutes before bed. I recommend foods which will not raise your blood sugar levels that dramatically. Whole grain pits, hummus, low fat cheese and veggies, nuts, peanut butter, even some lean protein like chicken can be eaten before retiring. If your blood sugar is regulated while you are asleep, chances are better that you will awake in a more energetic state.
• Relaxation before bed
Have you ever tried to go to bed when you are upset or angry? If you have, the next morning is not that pleasant of an experience. If you are stressed before bed, it will be much more difficult for you to relax enough so you can fall asleep. Try some deep breathing exercises for 10 minutes before bed every night. I use a diaphragmatic breathing technique and its works very well for me. Sometimes a good soak in the bathtub can also be an excellent way to unwind before bed.
Unsuccessful aging and the increased incidence in diseases such as obesity and type-2 diabetes has been strongly linked to prolonged sleep deprivation.
In 2015, try to get better at improving your own sleep habits!