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Why Sleep Matters

October 14, 2022 by Liz Carter

To be our best as coaches, we need to have an awareness of factors that help to move clients from where they are now to an outcome goal somewhere later in time. But there are many factors that can get in the way and undermine our hard work and strategies. We know that our client needs to eat properly and get solid rest in order to recover and have energy for a workout if we are also doing physical training. But all coaching types get better client results when outlying specifics – like sleep – are not sufficient. What if their sleep is short-changed?

Why is Sleep Important?

As coaches, we know the importance of sleep, and we also can use our understanding of how active the brain is during sleep as a coaching tool, to help understand or identify a client who is not getting sufficient sleep.

With sleep in mind, it serves as no surprise that the brain is the command center of the sleep cycle. In addition to making a decision, the brain also produces and consolidates memories. The brain forms ingenious connections, as well as detoxifying and the ability to learn and understand how to carry out physical tasks. In other words, if you want to improve your performance on any task, then you may want to consider getting your clients to sleep longer. Think of sleep as the environment for our mental housekeeper to stay and work for the best function.

While many people can be sleep deprived on occasion, there is a greater incidence of chronic sleep problems in those with mental health/psychiatric conditions. This includes post-traumatic stress disorder, anxiety, depression, attention deficit hyperactivity disorder (ADHD), and bipolar disorder. In the past, sleep disorders such as insomnia were seen as symptoms. Studies suggest that issues with sleep can play a larger role in contributing to the development of some mental health conditions. Addiction to substances such as alcohol or opioids has been shown to be disruptive to the sleep cycle. [Read more…]

Filed Under: Blog Tagged With: benefits of sleep coaching, effects of poor sleep, healthy sleep routine, how to get better sleep, how to get deep sleep naturally, importance of sleep, online sleep coach, sleep debt, sleep deprivation, sleep science certification, sleep science coach, why is good sleep important

How Do I Become a Professional Sleep Trainer?

June 15, 2022 by Liz Carter

How Do I Become a Professional Sleep Trainer?

how-to-become-a-sleep-trainer

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.

When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases. Make sleep a priority to let your body heal and rejuvenate.

Sleeping well directly affects your clients’ mental and physical health. Fall short and it can take a serious toll on their daytime energy, productivity, emotional balance, and even weight.

Many of our clients are regularly tossing and turning at night, struggling to get the sleep they need. Getting a good night’s sleep may seem like an impossible goal when they are wide awake at 3 a.m., but they have much more control over the quality of sleep than they probably realize, and seeking the help of a Certified Sleep Science coach or trainer is becoming increasingly more important for many people around the world. [Read more…]

Filed Under: Blog Tagged With: how to become a sleep trainer, online sleep coaching course, sleep coaching, sleep science, sleep science coach, sleep trainer, sleep training

Scientifically Proven Ways to Slow Cognitive Decline

March 29, 2022 by Liz Carter

Strategies for Slowing Cognitive Decline

Who doesn’t want to have a sharp enough memory to remember his marriage anniversary even in old age? Everyone does. 

Similarly, no one wants to turn on the stove, get distracted by a doorbell, totally forget about the stove, and remember everything when she smells burning oil 20 minutes later. These subjective symptoms are related to cognitive decline or impairment. 

Memory is part and parcel of human life, but with increasing age, you start forgetting things easing, you face difficulty remembering your tasks, etc. This article will guide you to slow down cognitive decline with increasing age! 

Let’s get straight into it. 

What is a cognitive decline? 

Cognitive decline manifests as increased frequency of confusion, loss of memory, and difficulty remembering. In this state, cognition is impaired, leading to neurodegenerative disorders like Parkinson’s, Alzheimer’s, and dementia. 

Cognitive decline is associated with loss of other cognitive abilities, for example, loss of visual perception and language. It slows down the process of thinking, learning, and practicing skills. It is a normal aging phenomenon, but sometimes, it occurs earlier due to brain damage, neurodegenerative disorders, weakness, and trauma. 

With increasing age, the function of neurons declines, and transmission of nerve impulses also slows down, leading to cognitive decline.  [Read more…]

Filed Under: Blog Tagged With: brain fitness, brain health, cignitive decline, exercise benefits brain function, how to improve memory, mind body fotness coach, sleep science coach, slowing cognitive decline

Why What You Eat and Drink Affects Your Sleep Quality

July 21, 2021 by Liz Carter

Why What You Eat and Drink Affects Your Sleep Quality

When you eat and drink can affect your sleep, and how you sleep can impact how much and what you eat and drink. Meeting health-related goals like weight loss warrants attention to this interconnected relationship. Come explore the physiology so you can guide your clients thoroughly.

The body has many separate parts but ultimately (and ideally) works as a fluid system. Paying attention to the various components of human physiology helps all the parts work together fluidly; leading to more complete wellness.

How Sleep Affects Appetite

Sleep scientists have examined how a low night of sleep affects food choices by presenting study participants with a buffet of food the day after a full night’s sleep and after a low night of sleep. Food choices and caloric intake are recorded to determine the effect of sleep on appetite.

[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

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

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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