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How Quality Sleep Protects Your Brain from Premature Aging

August 19, 2022 by Liz Carter

how-quality-sleep-prevents-aging

How Sleep Deprivation Ages You More Quickly

It usually starts in the mirror when you begin to notice. Your skin doesn’t have that same youthfulness it once had. The lines on your forehead begin to form permanent creases, and the color under your eyes is a little darker — this is the reality of aging.

We grow up and we don’t look quite the same. But all this is only on the outside. Beneath the surface, your body is aging too, and sleep loss can speed up the process. A study done by UCLA researchers discovered that just a single night of insufficient sleep can make older adults’ cells age quicker. This might not seem like a big deal, but it has the potential to bring on a lot of other diseases. Multiple sclerosis, heart disease, and cancer are just a few of them.

Insufficient sleep means that you get less than the 7 hours of nightly sleep that the American Academy of Sleep Medicine recommends for adults. People in the study were allowed only four hours of sleep from 3 a.m. to 7 a.m. This type of sleep restriction is actually the most common form of sleep deprivation. Long work hours may prevent us from getting the sleep we need. Or we simply stay up too late at night, failing to make sleep a top priority.

Improving Your Sleep

Sleep hygiene should be a priority at every age. That involves establishing healthy sleep habits such as avoiding late-day caffeine, limiting afternoon naps, skipping out on late-night screen time, and being exposed to natural light patterns.

However, truly disordered sleep requires intervention beyond those basic habits. Some disorders, such as sleep apnea, are readily treatable with devices or surgeries to open the airways. Prescription and over-the-counter sleep aids can be tempting to people tossing and turning all night, but they aren’t a substitute for natural shut-eye because sleeping pills do not induce normal patterns of restorative sleep.

Getting a healthy night’s sleep isn’t just a way to keep the wrinkles away for a little longer — it will actually make you healthier. So, how do you get better sleep and more of it? [Read more…]

Filed Under: Blog Tagged With: healthy benefits of good sleep, how to get better sleep, how to sleep longer, premature aging, prevent aging with better sleep, restful sleep, sleep hygiene, sleep schedule, sleep science, Sleep science coaching, why sleep is important

Improving Your Sleep Hygiene This Year

March 2, 2022 by Liz Carter

how-to-improve-sleep-hygiene

Improving Your Sleep Hygiene This Year

Do you struggle to have a good sleep when you go to bed at the end of the day? Do you keep staring at the ceiling fan while waiting for sleep to come and provide you an escape from the hustles of life? 

If you are looking for something to improve your sleep, “Sleep Hygiene” would be the perfect solution. Sleep hygiene might solve all your sleep-related issues without making you fall into the trap of side effects. 

Negative effects do not accompany sleep hygiene like they do while taking sleeping pills. So, the best option to deal with sleep-related problems is to follow sleep hygiene.

What is Sleep Hygiene?

Whatever accounts for providing good sleep comes under sleep hygiene. Not only does having a clean bedroom with soothing fragrance get counted in sleep hygiene, but the behavioral adaptations you do throughout the day are also important in sleep hygiene. 

Sleep hygiene also involves taking a healthy diet, having an uninterrupted and stable sleep schedule, getting into physical activities, and getting yourself into pre-bed fruitful habits like reading your favorite book.

Sleep hygiene helps you get back to the normal track of your sleep cycle by helping you feel good physically and mentally.  [Read more…]

Filed Under: Blog Tagged With: how to improve sleep, sleep coaching, sleep hygiene, sleep science

How to Get Better Sleep in 2022

December 28, 2021 by Liz Carter

How to Get Better Sleep in 2022

sleep-hygiene-tips-for-healthy-new-year

For many, getting a solid night’s sleep is as elusive as winning the lottery. Getting too little sleep is so common that it’s become almost a badge of honor to get through each day with sleep deprivation. Even if you feel like you can function on little sleep, it’s actually debilitating, if not dangerous, to a person’s health and mental faculties.

As we approach the new year, health is often at the top of resolutions. One area of health that affects your entire body is your sleep. So, how do you get better sleep and more of it?

[Read more…]

Filed Under: Blog Tagged With: benefits of sleep coaching, health tips, healthy new year, new years resolution, sleep better, sleep hygiene, sleep science, What are sleep hygiene techniques?

How to Sleep Better at Night Naturally

November 20, 2020 by Liz Carter

How to Sleep Better at Night Naturally

After several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day. Your risk of injury and accidents at home, work, and on the road also increases. [Read more…]

Filed Under: Blog Tagged With: food for good sleep, how to sleep better at night naturally how to sleep faster, how to sleep better with anxiety, how to sleep fast in 5 minutes, sleep hygiene, tips on how to sleep through the night

The Science of Sleep for Coaches and Trainers

November 16, 2018 by Liz Carter

The Science of Sleep for Coaches and Trainers

The Science of Sleep for Coaches and Trainers

You and your clients enjoy a good night’s sleep.

More exercise requires more (and better) sleep for optimal recovery.

And, when you want your brain to function at a higher level, you also need consistent deep and restorative sleep.

You know this to be true.  But, do you know exactly who to get scientific sleep to optimize your life (and the live’s of your clients?

Here are a few specific strategies for optimal sleep you may not know, or have considered:

[Read more…]

Filed Under: Blog Tagged With: healthy habits before bed, how to get deep sleep naturally, how to sleep better and faster, how to sleep better at night naturally, how to sleep better with anxiety, sleep hygiene, sleep science, sleep science coach, sleeping tips, tips on how to sleep through the night

Student Success Stories

Becoming a Certified Life Strategies Coach at the Spencer Institute has been a great way for me to grow my coaching business. I really liked that I could work full time while learning life coaching on my own time schedule. Now I have coaching clients, and also attract more psychotherapy clients who choose me because I can offer coaching in addition to psychotherapy.
Jeanne Asma
www.JeanneAsma.com
Earning the Spencer Institute's Wellness Coach Certification was an excellent addition to existing education and experience. I now have a highly successful blog, healthy cooking business, cook books and much more. The sky is the limit.
Melissa Costello
www.KarmaChow.com
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