All posts in “Stress”

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What Does 2 Years of Work Look Like – A Product To Help MANKIND!

Well after 2 years in development and countless hours and time, I am so happy to release the news that The Healthy Primate Stress Support Supplement is now live!

Over 73% of all Americans have reported symptoms of stress as a main factor to mental and physical illness. 

From the stress of work to the worry of money or personal relationships we all deal with aspects of this crippling epidemic. 

If you could experience instant relief from anxiety and work or personal stress, would you be interested in learning more? 

Our Stress Suppressant Formula uses the power of science and neurophysiology to naturally help you reduce stress & anxiety so you can feel calm, confident, and relaxed.

FEEL LESS STRESSED GUARANTEED!

Stress Support 2


OUR CUSTOM STRESS SUPPORT FORMULA IS BUILT FOR THOSE SUFFERING FROM THE SYMPTOMS OF PHYSICAL AND MENTAL STRESS!

YOUR LIFE DOESN’T SLOW DOWN, SO WHY SHOULD YOU?


FEEL CALM & RELAXED

Use our Stress Support as directed for 30 days. And if you aren’t a believer, simply return the bottle even if it’s empty – and we’ll give you a complete refund.

You have nothing to lose and everything to gain.

  • Naturally Supports Stress Reduction aka Reduce CORTISOL PRODUCTION
  • Custom Stress Suppressant Formula Developed to Reduce Work Related Stress
  • Gain Mental Clarity!
  • Reduce the Edgy Feelings of the Day!
  • Made with Natural Ingredients 
  • NO Genetically Modified Organisms AKA GMO

This is the first message in a series of things to come. You can get all of the details of the formula and such at the following:

www.screwstress.com

Cheers,

Kolby is The Healthy Primate

How My Life Almost Killed Me – I Need Your Help

It was 8:30 PM on mild 103 degree evening in July of 2014. This was the day that my life was going to kill me. As sure as you read this, I was sure it was over.

Just an hour previous I was in bumper to bumper traffic caught in my daily commute. The headaches were more common, the physical fatigue was overwhelming.

Some days I don’t remember pulling off the interstate exit. It would not be uncommon to sit in the driveway once home simply sitting trying to gather the energy to get out of the car and into the house.

STRESS! Stress was the main culprit that was pressing the boot on my neck.

Lucky for me, my family and my work – I found a way through it.

After meeting with a close friend in the medical field he told me one phrase that changed my life forever.

“Cortisol is the issue, you need to get it under control.”

When you Google Stress Management everything that comes up is specific to holistic approaches like meditation and hot baths. Those things are great yet when you run 110 MPH, that isn’t realistic.

So the science of stress became my everything.

 

You see after 16 months of research, giving blood every month, taking over 32 different variations of supplements and recording the journey through video, my blog and 7 notebooks – I felt life was better than I can remember it being.

 


Here is the big news I promised this week:

I have completed a book, natural supplement line and personal consultations to help you! To launch these things I need your help….

If you could take just 2 minutes to tell me what your single biggest stress concern that you have struggled with recently, I would like to help you with what’s been holding you back.

It would mean the world to me and most importantly this information will help me gear upcoming emails towards topics that you specifically want to know more about!

The first 100 people that complete the survey, I will be offering a 40% discount off for the first program launched as soon as it is available!

Survey Link: https://www.surveymonkey.com/r/8ZWZQSL

Thank you so much for the support!

Cheers to an amazing 2016.

Kolby – Stress Sucks

 

3 Things You Can Do to Change Your Life in 10 Minutes or Less

There are so many small changes that you can make daily or weekly to effect your overall happiness, mindset and energy. If you have never run a marathon you shouldn’t set an unrealistic goal of running 5 days a week, if you don’t run at all today. You are setting yourself up for failure.

It is the science of goal setting that will help your path to success.

Below are some things I have implemented in my routine that have shaped my happiness and sense of fulfillment.

  1. Clean Your Workspace: Get all those papers & sticky notes put away. Take a wet wipe, or damp cloth and simply wipe things down. Your mouse, keyboard, monitor and desk area. The sense of clean and arranged work space allows the mind to feel less cluttered and free to make decisions and choices.
  2. Unplug: Our internet went down last night. The kids were watching Netflix, the wife was wanting to watch Hulu and I was working on invoices for open projects that needed to be emailed. At first there was that feeling of panic. Then we all went upstairs, climbed into our bed and relaxed. The kids went to sleep early, mom and I had the chance to tell stories of the week, laugh and simply hang out. It was nice to know that we didn’t need technology to co exist.
  3. Breathe: Your lungs and mind are always working. While sleeping or awake, these functions continue. Yet are you fully aware of the benefits of boosting your PH levels and dropping your O2 levels? It serves as a cleanse, stress release and mind focus exercise that will change the way you think of this basic function.

Breathing Exercise: Sit at your chair in your office or lie on your bedroom floor. Close your eyes. Take a deep breath in as much air as you can fit in your lungs. Breathe out – only let half of the air out and take another deep breath in all the way let it half way out.

 

Do this for the count of 30 breaths in. On the last breath in let all the air out – every piece from your lungs. And sit. How long can your go before having to take a breath? Your first round can be up to 3 minutes. Your body is starting to become oxygenated.

 

Continue this for 3 rounds. You are now starting to practice the Wim Hof Method. It will change your life, I promise.

Have a great end of week and Friday!

Cheers,

Kolby I The Healthy Primate

How Stress Affects Your Brain & What You Can Do About It Today

When I started this journey now almost two years ago, a glaring health risk presented itself. It was one thing to loose weight and get myself physically in a better place, it was quite the other trying to understand why I was still so anxious. After meeting with a few friends who are experts in the space of stress management, it was clear to me what the next stage of my life was to become.

Immersing myself  into understanding the science behind stress consumed me. Now let me be clear about a few things.

  1. I am by no means a Yogi now
  2. I still get stressed and freak out
  3. My wife thinks I am insane

But what I am – is educated on understanding why my body and mind does what it does and how I can control aspects of it without medication or having a damn heart attack.

If you have followed The Healthy Primate and the journey of the site, you will see three distinct commonalities. I focus on Mind, Body & Soul. This has been done on purpose as you see that was the order I focused on and cataloged in my personal journey to becoming a better person.

  • Mind: Understand the ways to reduce stress, increase cognitive thought and being fully aware of your potential.
  • Body: If you are overweight and missing physical activity, your mind and systems will respond accordingly. From food, exercise to thoughts and process to make your physical self the best it can be. This will allow the Mind to reach heights un measured before.
  • Soul: The center of it all is finding that balance, happiness and reaching your full potential. When the mind is right, you can focus on the body. When the mind & body are right – your inner balance comes into play.
  • Bonus: When we are in balance we will have thoughts to reach the things we truly want to do in life. Start that business you been pondering, quit the shit job you have been shlepping to for years, build a healthier relationship with those in your life from friends to family.

 

The mind is such a complicated technology that we often take for granted. At the core of it all has been my studies on Cortisol as a stressor. The following video is a great explanation of what is happening in your mind when fall under stress for small and long periods of time.

The presentation mentions exercise & meditation as the route to reduce and control cortisol.

 

As I journaled 16 months of blood work centered on Cortisol management I recommend a few additional tools that will help tremendously. I cover this in detail in my up coming book that will be released in January 2016.

Why Your Life is Killing You  – My Journey to Reducing Stress and Living to Tell About It. 

 

 

Here are the top three natural supplements that you can take that will reduce your cortisol dramatically. You can get these at your local natural healthy food shop IE Sprouts or online.

  1. Ashwagandha: Ashwagandha, an exotic Indian herb, has remarkable stress-relieving properties comparable to those of powerful drugs used to treat depression and anxiety. In addition to its excellent protective effects on the nervous system, ashwagandha may be a promising alternative treatment for a variety of degenerative diseases such as Alzheimer’s and Parkinson’s. Ashwagandha has powerful antioxidant properties that seek and destroy the free radicals that have been implicated in aging and numerous disease states. Even more remarkable, emerging evidence suggests that ashwagandha has anti-cancer benefits as well. (Source)
  2. Rhodiola-rosea: Rhodiola significantly reduces the effects of prolonged and minor physical exhaustion that results in fatigue. This is more related to stress and the ‘burnout’ effect, or prolonged but low intensity physical exercise. (Source)
  3. Kava Kava: Kava has a calming effect, producing brain wave changes similar to changes that occur with calming medicines such as diazepam (Valium, for example). Kava also can prevent convulsions and relax muscles. Although kava is not addictive, its effect may decrease with use. Traditionally prepared as a tea, kava root is also available as a dietary supplement in powder and tincture (extract in alcohol) forms. ( Source )

                                   *As always consult with your Dr. when taking supplements.

In combination of education, understanding and taking action you really can change the outputs and way your mind and body deal and process stress. Thank you as always for reading!

Cheers,

The Healthy Primate

Stress Reaction and What is Really Happening to Your Body

In the next 30 days I will be publishing the findings of my 16 month journey on understanding the effects that stress had on my system personally. After I lost weight, I dove head into blood work to understand the variables that were at work. This week Jason dives right into the number one stress hormone, Cortisol. He covers the effects, drivers and importance of understanding what this hormone does and the effects it has on us all – specific to understanding our bodies.

Welcome to part 2 of our 3 part series from stress and body professional, Mr. Jason MooreHis works have been featured on ABC, CNN, NBC, FOX CBS News and the Wall Street Journal.

Enjoy!
Kolby I The Healthy Primate

Jason S Moore

Stress Reaction and What is Really Happening to Your Body

A distinction I originally got from Vegan Ironman Triathlete and author of Thrive Diet and Thrive Fitness, Brendan Brazier, is that any form of stress you have in your life — whether emotional, psychological, or phsyical (such as the “mycotoxic oxidative stress” that comes from acidic foods and drinks and recirculating metabolic waste, stress that comes from your marriage, family, and relationships, any work or environmental stress, and even so called “good stress”, like exercise) — always leads to higher cortisol levels (“the stress hormone”).

 

This “stress reaction” in the form of “spikes” in cortisol, initially gives you energy (historically, stress was a signal for fast action that protected us from danger), but it’s NOT clean or lasting energy.

 

To make matters worse, these cortisol spikes also shut down the proper functioning of digestion and elimination, make it difficult to enter into delta or REM sleep (which is the deep rejuvenative phase of sleep and the only time your body rebuilds and repairs itself), and cause you to wake up feeling un-rested, which leads to cravings for energy from “stimulation” (coffee, refined sugar, refined starch, and so on) in order to fire off the adrenal glands and boost energy in the short term.

 

Additionally, there are other hormones that get activated and go up when you’re tired that literally give you the illusion that you’re hungry, and this also leads to even more cravings for sugary, starchy, and stimulant based foods. Overindulging in “stimulants” then leads to even more stress and even higher levels of cortisol and other hormones putting you into a vicious downward spiral.

 

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Brendan Brazier found: 

Brendan Brazier found through his own research and experience that “when you’re well nourished and lower stress, cortisol levels come down naturally and, in the long run, you need less sleep, gain more energy, and can experience faster recovery.” The more tired you get, the worse you sleep, especially when there’s a lot of “physical stress” — then people try to add more sleep which is “treating a symptom” rather than the cause.

 

Eating better and getting enough nutrients, however, goes right to eliminating the cause of this breakdown.

 

He also points out, that having high levels of physical and/or psychological stress, “burned out” adrenal glands, and chronically elevated cortisol, can cause other problems in regard to weight loss and muscle gain — when cortisol is high, you cannot build muscle and lose body fat.

 

This might cause you to cut back on how much you eat (focusing on reducing calories) and to over exercise.

 

However, he also distinguished that “when you cut back how much you eat, you then get less nutrients which your body needs to rejuvenate, repair, and function — and with less nutrition the body holds fat in response and weight gain occurs, and usually at a faster pace.”

 

Exercise is both “psychologically stress relieving” (balances volatile energy and emotions) and “physiologically stress inducing” (breaking down muscle tissue that needs to be repaired).

 

Therefore, if you have high stress, poor nutrition, and high cortisol levels, you may need to transform your diet first by focusing on “high net gain” nutrition (live alkaline green juices and smoothies anyone?) and keep away from any high intensity exercise, focusing instead on “passive” exercise (like deep breathing and infrared sauna) and “light” aerobic exercise (like walking or rebounding), until you get stress levels and cortisol down and back into balance.

At the same time, whatever goes in must be either assimilated or eliminated, so you have to focus on the health and fitness of your digestion and elimination or nothing else will matter.

 

Another key distinction about weight gain is that the body puts on fat in response to the over-acidification of the blood by creating fat cells to be used like parking lots for acidity that must be moved out of the blood to maintain a normal pH. Poor digestion and poor elimination equals more acidity and more acidity equals the more fat.

 

This also means that, by improving digestion and elimination and alkalizing the body, you can reduce stress, balance hormones, improve sleep, have healthier skin (your largest eliminative organ), and much more easily drop weight in a healthy way while increasing energy and resources at the same time.

 

If zero energy equals no physical life, then the more energy you have the more health and vitality you have; therefore, anything that takes away from you bodies energy is disease producing, anything that contributes to your enegy is health and vitality promoting.

 

Digestion happens to use more energy than any other body process, even when it is functioning normally, therefore it’s critical to eat foods that are easy to digest and provide “high net gains” – meaning foods that make more energy and nutrient deposits than withdrawals.

 

What are easy to digest, high-net-gain foods? Is it simply organic and whole food? Or is it more than that?

Brendan_Brazier

Unfortunately, just because something is labeled organic or considered “whole food” doesn’t necessarily mean that it is the best for you, or even good for you — I often tell people that it is possible to kill yourself in the health food store just as fast as in the convenience store.

 

The kinds of foods that make the biggest difference when you eat them in the majority of your diet — the ones that support proper digestion and elimination, balance biochemistry, and provide resources for building healthy blood (more on that in moment) — are live, alkaline, water-rich, fiber-rich, healthy-fat-rich, and quality-plant-protein-rich and that are also organic and whole.

 

Of course, that doesn’t mean you need to go extreme and become a total vegetarian, vegan, or raw (which too often leads to excessive consumption of starch and sugar which is just as destructive). However, it does mean that you need to learn how to incorporate delicious, gourmet, alkaline, vegan, raw plant based foods into your existing diet — but ONLY if you want to stay alive and thrive long term.

Thank you for reading part 2 of our 3 part series. We would love to hear your experience, thoughts or simply open questions regarding the subject.

Cheers!

Kolby I The Healthy Primate

Gut Feeling – It’s Smarter Than You Think

Jason S Moore

Stress is all in the mind set right? Get your head straight and everything sorts itself out?

Well not exactly. You see stress is a funny thing. There are many schools of thoughts to dealing and managing through this burden of self inflicting pressure. You have to first understand things before you can really address them.

I came to know Mr. Jason Moore through some mutual friends as I was doing research for the upcoming projects aimed at stress reduction in the workplace. He is a power house of information and professional expertise. He turned me on to the massive importance the belly has in the over all spectrum to happiness and stress management.

Please join us for part 1 in this 3 part series.

His works have been featured on ABC, CNN, NBC, FOX CBS News and the Wall Street Journal.

Enjoy!
Kolby I The Healthy Primate

GUT INTELLIGENCE

You know those “gut feelings” you get (the ones you ignore most of the time)? And those “pits in your stomach” you get when you’re under stress (the ones you let stop you most of the time)?

Yeah, me too.

You may not realize it, but you actually have a “second brain in your gut”, also known as the “enteric nervous system”, which has a lot more to do with your feelings, performance, and experience in life than the brain located within the six inches between your ears does.

The enteric nervous system, which is sometimes considered part of the autonomic nervous system and sometimes considered totally independent, also governs the function of the gastrointestinal system (your digestion and elimination).

Why is that important?

Because digestion and elimination problems are at the root cause of all symptoms of all disease — physical, mental, and emotional — and healthy digestion and elimination are the foundation for extraordinary physical, mental, and emotional health and fitness in primates like us.

Therefore, supporting the enteric nervous system and the health, fitness, and proper functioning of your digestion and elimination must be the primary focus of any health or healing strategy you take on and maintain.

I first heard about “the brain in your gut” from an article written by Tom Staverosky, an expert on natural therapy for migraine headaches, in which he shared some research from a book titled, “The Second Brain – Your Gut Has a Mind of Its Own”, by Dr. Michael D. Gershon, MD.

Some of the more important things I pulled out of Dr. Gershon’s book, include:

  • 95% of your serotonin is made in your bowel and, in the central nervous system, serotonin plays a key role in regulating emotions like anger, feelings of aggression, body temperature, overall mood, sleep, sexuality, reproduction, appetite, metabolism, nausea, and much more.
  • There are more than a hundred million nerve cells in your small intestine, which is a number roughly equal to the number of nerve cells in your spinal cord; add the nerve cells of the esophagus, stomach, and large intestine and you have more nerve cells in your digestive system than in your spine.
  • The enteric nervous system is a vast chemical warehouse holding every class of neurotransmitters (facilitators of communication between neurons and body cells and therefore all performance and experience) found in the brain; and the extent of neurotransmitters found in your bowel suggests that the “language” spoken by the cells there is rich and “brain-like” in complexity.
  • The local nervous system of your gut has properties like your brain and spinal cord and is largely independent of the central nervous system; in fact, if you cut the connection between the brain and your gut, your gut will continue functioning on its own.
  • The enteric nervous system actually has more in common, chemically and structurally, with your brain than with the rest of the peripheral nervous system does and, as a result, illnesses thought to only occur in the brain and associated symptoms, also involve the enteric nervous system or, said differently, the health and fitness of your bowels and digestive tract.

Therefore, the way you think, feel, drink, and eat all have an effect on your biochemistry and, in turn, the quality of your digestion, assimilation, and elimination; and your digestion, assimilation, and elimination, in reverse, have an effect on your biochemistry and, in turn, the way you think and feel, as well as, what and how you eat and drink.

Said differently, how you “feel” and “perform” — your emotions, mood, energy, sexual performance, reproductive functions, appetite, metabolism, and so on, are all directly related to a healthy intestinal tract, proper digestion, proper assimilation, and proper elimination; and it’s a two way street — meaning, stress and emotions can affect your digestion and elimination and your digestion and elimination can affect your emotions and ability to manage stress.

And stress, my friend… WILL. FUCK. YOU. UP.

Jason S. Moore
Part 2 – The Reaction Our Bodies Have to Stress 

Manifesting a Self Help Course to Help Jesus Get Motivated

Take a “spiritual” journey with me for a moment as we look to find salvation for our sins.

People of any financial wherewithal’s can contribute to experience some aspect of redemption. You see in this story the evangelist has no prejudice for one thing all followers share – the color GREEN.

 Enters Jill – She is a single mother from Phoenix Arizona working two jobs to assure her 3 year old son Elijah and 6 year old daughter Faith can prosper from more than the Arizona summer. Every Sunday she hears the same story and starts to think that her struggles are unique and the pastor is speaking directly to her. As the tithe basket is passed in front of her she takes out a neatly folded $10 dollar bill and tucks it in with a tear and prayer. That money had to last her and the kids until next week. Don’t worry Jill – The Lord will provide.

 

Enters Will from San Diego California. Will comes from a broken home and has often found comfort at the local strip club. He works an honest living pushing for that corner office of the local real estate branch where he spends over 60 hours a week. He sees people around him in the new BMW and knows he is so close to achieving this monetary success he so desires. He starts looking online and finds a group that has the same drive and passion to do more. Daily he reads the posts of “find yourself” “you can be great” “manifest your success”. This group meets every week at a local church to discuss in more depth and share other stories of people just like Will. All he has to do is contribute to the tithe and he can join the others at the opportunity to “achieve his potential”. 

Both people in this story have a chance for their slice of redemption, love, motivation and the self worth they both desire. Shit they owe it to themselves! All they have to do is sacrifice a small contribution, green backs, bills, dinero, clams, MONEY!

Do it for the prosperity. You know, the Prosperity Gospel that any donation you make to God will increase your own material wealth in some opportunity in the future.

  • Give me your money and you will be healed
  • Man up and you can do this
  • Do some epic shit and think epic thoughts
  • Who cares about your mental and emotional strength, it’s only money
  • Give me your money and something great will happen
  • Trust me I am a professional

Who am I talking about here? Is it the gold chain wearing southern Baptist reverend? Is it the 60 year old white man with salt and pepper hair? Is it the couple from Texas with the great tan asking you to forget about your cancer and simply send us money – god will provide?

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Take out the pastors, priests and reverends. Replace them with self proclaimed – Self Help Experts, Motivational Coaches and Fitness Gurus. Twins of industry following a similar road to redemption on the backs of the willing.

Neither group has a moral compass that will cause loss of sleep to anyone opting in to their “programs. In research I have seen price tags range from $15K to $35K for a personal program designed by these self-proclaimed “experts”.

Many of us face struggles, depression, stress and anxiety. One of the reasons I started The Healthy Primate was to share in my personal experience. This road has taken me into some amazing places within my own physical, mental and emotional building blocks. From working 60+ hours a week, enduring a major shoulder surgery to recently welcoming in our fourth child 4 weeks premature. I know what the effects of life pressure cause first hand. I am no doctor; I don’t hold a PHD in psychology. I am just a man who works hard, wants the best for my family and has a platform to help other see the various options to deal with life in positive ways.

I am not going to say that the self help industry is a sham and after all it was a $10B market in 2014.

A quick amazon and Google search brings up over 375M options for Self Help. When you look at those in the space, one thing stood out. Many self-help books, teachers and gurus lack credentials or if they do, they are very uneven. Many do have a Masters Degree, are professors or Doctors. Yet over 90% of what is published is personal theory vs the actual science of dealing with the main issues we experience. I mean when was the last time you went looking for a good science journal article to read? Not that sexy.

When you dive into basic “coaching”, there is a noticeable absence of empirical evidence supporting the advice so copiously pumped out to the masses. You would think

Through research I have found many are relying solely or primarily on anecdotal evidence. If you are lucky, a few hard science facts are embedded in personal ideologies. There is no guarantee that the ‘secrets’ within the pages or lessons will be anything more than a stain in the undergarment of long-lasting change and sustained self-improvement.

In a future post I will dive into the science of why many of us feel they way we do. From anxiety, guilt, depression, anger to stress. If you understand the core building blocks, you can work to address them.

In the mean time please send 34.99 and piece of paper with your tears and you can subscribe to our saving your savings mailing list ( I KID!)

Please feel free to forward and share this post, as it seems to be a spreading issue.

Cheers,

Kolby I The Healthy Primate

 

 

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The Effects of Stress – The Journey to Understanding How to Manage Stress

I have spent the past year cataloging the effects that working 60+ hours a week in a high stress environment. I started with weight loss as I was pushing over 230lbs.

Things then took an interesting turn to blood work and understanding the complexities behind what my mind was going through and how that effected my overall system.

I became a human guinea pig and cataloged all of the various things I have done to learn more and treat the effects stress has had on my life. I am going to share all of these findings and what I did to reduce stress by over 500% based on scientific proof.

This is the basis of The Healthy Primate.

I can’t tell you how excited I am to share everything with our viewers. If you or someone you know has a very high demanding job and personal life, this is a series I ask that you please share. It will help – I promise.

Cheers!

Kolby I The Healthy Primate

Understanding Your Body – Blood Work Session 1

There are many aspects of health and fitness that are important. Often times we overlook the actual workings behind the scenes. Blood work is a must in really understanding what your body is doing and areas you can personally address. You can make changes and adjustments to feel better, perform at a higher level and reduce stress.

In this first part of the series, I am doing a full blood pull. It’s also referred to as a Complete Blood Count. I am looking to see my cholesterol, red blood cells, oxygen levels, white blood cells, hormones, and other basics on my body functions. I have also ordered a special test for Cortisol. This is very important when understanding stress and how it is effecting my body and mental status.

Part two we will be reviewing the tests in detail with a specialist, doctor and a personal trainer.
We will break the aspects of the test down and explain what is important and what you should look for.

Cheers!
The Healthy Primate

I’m Getting Fat While I Sleep – Is This Normal?

Good morning! Let’s start todays post with a simple question. How did you sleep?

How did you feel falling asleep last night? Did you fall right to sleep or did you lay awake struggle to get to sleep?
How did you feel when you woke up this morning? Are you refreshed or do you feel like you were run over by a truck and need to go back to bed? Are you groggy and tired until your morning cup of coffee?

Today’s post is close to me. I average roughly 5-6 hours of sleep a day. Yet this is not a solid sleep pattern, I toss turn, get up and down and struggle to sleep most nights. There are many factors that lead me to where I am personally in my sleep patterns.
Our days are packed with activities, in most cases from the minute we wake up. As our minds often fall into auto pilot, we can’t say the same for some of our bodies more sophisticated mechanisms that maintain our physiology and psychology.

Getting too little sleep can and will undermine your productivity, effectiveness & recovery needed to get ahead.
You know sleep is important, yet when you look at why you may hit a mental stumbling block in the day, become short tempered, become more irritable or simply stressed – you have to look at sleep as one of your core building blocks.

There are some core performance, health and happiness triggers associated with sleep.

  • Vitality & The Brain: Neurocognitive functions are extremely vulnerable during sleep loss. Think of your short term memory, mental sharpness, ability to make crisp decisions and response times to critical thinking.
  • Mood: This one hits me first. Short tempered, quick to bite back when challenged or frustrated. Sleep deprivation impairs the mood more than cognitive and physical performance. Sleep may help reduce your reaction of being an ass. Well that is what my wife tells me she notices when I sleep better.
  • Stress: One of the main chemicals in your body is effected during sleep. Cortisol – remember this word as it will be very prevalent in our conversations around stress reduction and management in the future. During sleep, our levels of cortisol decrease and our body secretes more growth hormone, which is key to recovery and muscle repair. Without the proper sleep our cortisol levels remain elevated. This keeps the body at a state of alertness and keeps the blood pressure elevated. These higher levels of cortisol put the brain in an emotional rework or rewire of the circuitry that keep the brain in extended arousal.
  • Weight Gain: Sleep helps our body regulate essential aspects of our metabolic system. Sleep loss studies show change in appetite, insulin release and our body’s use of glucose. With lack of sleep our bodies also produce more ghrelin, a hormone that triggers hunger.

What can you do to get rested, sleep better and overall reap the benefits of a good night sleep?

  1. Stick to a sleep schedule: Go to bed and get up at the same time every day. This would include your holidays, weekends, and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
  2. Watch what you eat and drink before bed: Don’t over eat at dinner or go to bed hungry. The discomfort will for sure keep you up. Go pee before you hit the sheets! Try to limit how much you drink before bed, this will prevent that middle of the night pee break.
  3. Create a bedtime ritual: Try to do the same things each night to tell your body it’s time to wind down. By creating a consistent routine your mind and body will become accustom to shutting down. Some recommendations in this routine can include taking a warm bath or shower, reading a book, or listening to music. Try these things with the lights dimmed. Relaxing activities promote better sleep by easing the transition between wakefulness and drowsiness.
  4. Unplug! Be wary of using the TV, computer or your phone as part of your bedtime ritual. Research suggests that screen time or other media use before bedtime interferes with sleep.
  5. Don’t stay in bed tossing and turning awake: If you can’t asleep within 30 minutes, change your environment. Go to another room, read – stay in a restful state of mind. Go back to bed when you’re tired. If you stress over falling asleep, you might find it even tougher to nod off.

You have most likely heard some of these recommendations, as this is not new information. Yet have you applied anything? Remember how the post started – How did you feel when you woke up today? If you have additional feedback on things that have worked for you, we would love to hear from you in the comments.

Cheers!
Kolby