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How Your Brain is Optimized With Quality Sleep

May 9, 2019 by Liz Carter

How Your Brain is Optimized With Quality SleepAs a Certified Sleep Coach or Brain Fitness Coach, you know that a clear and rested brain works at peak efficiency after quality sleep. A well-functioning brain creates more opportunity for success in each aspect of life.

Quality sleep is 7 to 8 hours of restful, uninterrupted sleep. The National Sleep Foundation defines quality sleep as:

  • Sleeping more time while in bed (at least 85 percent of the total time)
  • Falling asleep in 30 minutes or less
  • Waking up no more than once per night; and
  • Being awake for 20 minutes or less after initially falling asleep.

[Read more…]

Filed Under: Blog Tagged With: brain activity during sleep vs awake, brain connection to sleep, brain fitness coaching, does your brain shut down when you sleep, How lack of sleep affects the brain?, How sleep affects your health?, sleep and the brain facts, sleep science coach, What happens in the brain during sleep?, what happens to the teenage brain during sleep, what happens when your brain does not sleep, What your body does when you sleep?, why does the brain need sleep, Why is sleep important for the brain?

The Brain and It’s Connection to Sleep

April 10, 2019 by Liz Carter

The brain serves as the command center that tells us when to feel sleepy and when to be alert and awake. Brain cells are in charge of making us fall asleep.The brain serves as the command center that tells us when to feel sleepy and when to be alert and awake. Tiny amounts of brain cells are in charge of making us stay awake or fall asleep. Some of them encourage alertness and others encourage sleep; some cells promote stages of wakefulness and others promote levels of sleep (9). The brain cells (neurons) that encourage alertness also work to prevent actions that encourage sleep, and vice versa. Maintaining a balance usually results in either a reasonably constant phase of alertness or a reasonably constant period of sleep. This is how the brain is believed to regulate sleep.

The intricacies regarding exactly how the brain controls sleep is not fully understood. Certain areas of the brain, such as in the hypothalamus, and the brainstem support mental alertness and wakefulness by releasing neurotransmitters, such as acetylcholine (9). These chemicals stimulate the cerebral cortex, which when activated causes us to stay awake. This is what happens when a person takes caffeine. It stimulates the cerebral cortex, which covers the thought process, and it also stimulates the medulla (9). The latter results in decidedly negative effects, such as an increase in heart/respiratory rate and poor muscular coordination (9).

[Read more…]

Filed Under: Blog Tagged With: brain activity during sleep vs awake, brain connection to sleep, brain fitness coaching, does your brain shut down when you sleep, How lack of sleep affects the brain?, How sleep affects your health?, sleep and the brain facts, sleep science coach, What happens in the brain during sleep?, what happens to the teenage brain during sleep, what happens when your brain does not sleep, What your body does when you sleep?, why does the brain need sleep, Why is sleep important for the brain?

How Sleep Affects Appetite | Sleep Science

March 26, 2019 by Liz Carter

How Sleep Affects AppetiteHow Sleep Affects Appetite

Having an adequate, high-quality, restful sleep is an important part of adhering to healthy eating plans. Metabolic problems associated with overeating include high body mass index (BMI) and long-term health risks like obesity, diabetes, cardiovascular disease, and some types of cancer. The National Sleep Foundation recommends that adults aged 18-64 years should have sleep duration of 7-9 hours every day (Hirshkowitz, Whiton & Albert et al., 2015).

Sleep-related problems can affect how our bodies regulate food intake and can increase hunger and our appetite to eat more food.

[Read more…]

Filed Under: Blog Tagged With: affects of poor sleep, benefits of sleep coaching, eating and poor sleep, effects of poor sleep, hoe does sleep affect diet, how to get deep sleep naturally, importance of sleep, NESTA/Spencer Institute, online sleep coach, sleep affects appetite, sleep coaching, sleep debt, sleep deprivation, sleep science, sleep science certification, sleep science coach, spencer institute, Spencer Institute coaching certifications

Why is Sleep So Important for Your Health?

February 27, 2019 by Liz Carter

Why is Sleep So Important for Your Health?Did you know that sleep deprivation can also have profound consequences on your physical health? Poor sleep puts you at risk of serious medical conditions, including obesity, heart disease, diabetes and it shortens your life expectancy.

How much sleep do we need?

What matters is that you find out how much sleep you need and then try to achieve it. If you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep.

A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it’s due to bad sleeping habits.

[Read more…]

Filed Under: Blog Tagged With: benefits of sleep coaching, effects of poor sleep, how to get deep sleep naturally, importance of sleep, NESTA/Spencer Institute, online sleep coach, sleep coaching, sleep debt, sleep deprivation, sleep science, sleep science certification, sleep science coach, spencer institute, Spencer Institute coaching certifications

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

Learning how to become a life 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. Not only do I now have coaching clients, but I 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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