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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

The Link Between Sleep and Depression

June 16, 2021 by Liz Carter

Sleep is a basic need of every human being. But the fact is your survival literally depends on your ability to sleep. Cortisol, a hormone released during stress has a very powerful influence on sleep and waking in an individual. Cortisol interacts with our circadian rhythms and sleep cycles.

What is Cortisol?

It is a stress hormone produced by the hypothalamic-pituitary-adrenal axis (HPA). HPA includes the hypothalamus, pituitary gland, and adrenal gland. For the production of cortisol, the hypothalamus sends signals to the pituitary gland which in turn releases a substance known as corticotrophin-releasing hormone (CRH). CRH sends another hormone into your bloodstream that is adrenocorticotropic hormone (ACTH).  ACTH travels through blood and cues the adrenal glands to produce cortisol. It is a complex and sensitive feedback loop and it has a profound effect on our body, mind, and sleep.

[Read more…]

Filed Under: Blog Tagged With: Does less sleep cause stress?, Does sleep relieve stress?, How can I stop stressing about sleep?, How Does Stress Affect Sleep?, How does stress and anxiety affect sleep?, Is there a connection between sleep and stress?, Sleep and mental health, Sleep Deprivation and Stress, Sleep science coaching, What does lack of sleep do to your mental health?, Why does stress keep you awake?

The Relationship Between Sleep and Stress Hormones

April 26, 2021 by Liz Carter

Relationship Between Sleep and Stress Hormones

Sleep is natural, easily reversible periodic state of mind of an individual that is marked by the absence of wakefulness and by the loss of consciousness of one’s surroundings, is accompanied by a typical body posture, the occurrence of dreaming, and changes in brain activity is called as sleep.

Why is Sleep Important For Us?

Sleep keeps us healthy and functioning better. It lets our repair, restore and reenergizes body and brain. If you do not get enough sleep of almost 8 hours you may find side effects like poor memory and loss of focus, weakened immunity, and instant mood changes. [Read more…]

Filed Under: Blog Tagged With: Does less sleep cause stress?, Does sleep relieve stress?, How can I stop stressing about sleep?, How Does Stress Affect Sleep?, How does stress and anxiety affect sleep?, Is there a connection between sleep and stress?, Sleep and mental health, Sleep Deprivation and Stress, Sleep science coaching, What does lack of sleep do to your mental health?, Why does stress keep you awake?

Why Sleep Should Be Your #1 Defense Against Stress

April 6, 2021 by Liz Carter

Why Sleep Should Be Your #1 Defense Against Stress

Stress-related sleep disorders are on the rise today. Our hectic routines have made it difficult for us to get proper rest. With every passing day, people are becoming more negligent towards their health.

According to the CDC, 35.2% of the adult American population sleeps for less than seven hours a day. That is why the number of patients with sleep disorders is increasing day by day. More and more people are complaining of health problems such as insomnia, hypertension, and depression. [Read more…]

Filed Under: Blog Tagged With: Does less sleep cause stress?, Does sleep relieve stress?, How can I stop stressing about sleep?, How Does Stress Affect Sleep?, How does stress and anxiety affect sleep?, Is there a connection between sleep and stress?, Sleep and mental health, Sleep Deprivation and Stress, Sleep science coaching, What does lack of sleep do to your mental health?, Why does stress keep you awake?

The Relationship Between Stress and Sleep

April 1, 2021 by Liz Carter

Stress Less and Sleep Better

All coaches must understand stress management and how it’s connected to personal success, performance, fulfilling relationships, and optimal sleep health.

To begin with, it is essential to differentiate between acute stress and chronic stress. Short-term stress may be beneficial or protective; it is merely like ringing the alarm bell in response to a specific threat. Acute stress is also called “fight or flight response.” It provides a short burst of energy, helping ward off the danger. The short-term adrenalin rush mainly characterizes such an acute reaction.

However, chronic stress is altogether a different thing; it is like keeping the alarm button pressed continually, and in many cases for no apparent reason, just due to a perceived threat. The human body is not created to remain in a state of psychological and physiological alarm continually. [Read more…]

Filed Under: Blog Tagged With: Does less sleep cause stress?, Does sleep relieve stress?, How can I stop stressing about sleep?, How Does Stress Affect Sleep?, How does stress and anxiety affect sleep?, Is there a connection between sleep and stress?, Sleep and mental health, Sleep Deprivation and Stress, Sleep science coaching, What does lack of sleep do to your mental health?, Why does stress keep you awake?

Home-based and Online Sleep Science Coaching Business

June 19, 2020 by Liz Carter

Home-based and Online Sleep Science Coaching Business

In this lesson, you will learn 5 different ways to earn income as a Certified Sleep Science Coach.

Let’s start with the obvious.

We all sleep. We all enjoy quality sleep. Most people want more sleep. Many people don’t get quality sleep. Sleep is the most important part of your day for numerous reasons we will discuss below. 

YES! Teaching Sleep Science is BIG BUSINESS. And, nearly all people need your help.

Here are some sleep facts to consider before we teach you how to successfully start and operate your sleep science coaching business: [Read more…]

Filed Under: Blog Tagged With: business models for coaches, certified sleep science coach, how to a launch a coaching practice, how to help people sleep, rem sleep, running a coaching business, sleep science, Sleep science coaching, sleep science coaching business, wellness coaching

How Poor Sleep Leads to More Injuries

January 9, 2020 by Liz Carter

How Poor Sleep Leads to More Injuries

sleep-deprevation-leads-to-physical-injuries

Injuries happen to us all, even when we take as much care as we possibly can. However, when a client is suffering from sleep deprivation, injuries are likely to happen a lot more frequently and can be more difficult to recover from. 

Sleep Deprivation Leads to Risky Decisions

Clients who haven’t slept well are going to have a much harder time making safe and smart decisions. That risky mindset while training increases your chances of becoming injured. For example, your clients might decide to take on more weight than they can handle or lift without a spotter. They may continue to exercise despite acute pain. [Read more…]

Filed Under: Blog Tagged With: Can lack of sleep cause injuries?, How do I recover from a bad night's sleep?, How do you know if you're sleep deprived?, How does bad sleep affect you?, sleep deprivation, Sleep science coaching, What are the effects of lack of sleep?, What are the long term effects of lack of sleep?, What lack of sleep does to your brain?, What to do when you can't sleep?, working out after bad sleep

How to “Teach Sleep” to Your Clients

October 1, 2019 by Liz Carter

sleep-science-coaching-certificationHello,

Yes, as a coach or trainer, you should be teaching “sleep” to your clients.

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. [Read more…]

Filed Under: Blog Tagged With: How can I fall asleep in 5 minutes?, How can I improve my sleep?, How can I make myself sleep?, How can I sleep better naturally?, How do I get the best quality sleep?, How many hours of quality sleep do I need?, how to sleep better, Is quality of sleep better than quantity?, Sleep coaching benefits, Sleep science coaching, spencer institute sleep science certification

How Does Your Exercise Routine Help You Sleep Better?

August 23, 2019 by Liz Carter

Working out is great for your body and mind – and it can also help you get a good night’s sleep. But, for some people, exercising too late in the day can interfere with how well they rest at night.

How Does Exercise Help You Sleep?

Moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind.

[Read more…]

Filed Under: Blog Tagged With: Can exercise cause sleep problems?, Do you sleep more when you exercise?, How can I fall asleep in 5 minutes?, How can I improve my sleep?, How can I make myself sleep?, How can I sleep better naturally?, How do I get the best quality sleep?, How does exercise improve mood?, how does exercise improve sleep, How many hours before bed should you exercise?, How many hours of quality sleep do I need?, how to sleep better, Is it OK to exercise at night?, Is quality of sleep better than quantity?, Sleep coaching benefits, Sleep science coaching, spencer institute sleep science certification

Quickly Improve Your Quality of Sleep

April 22, 2019 by Liz Carter

Sleep quality, unlike sleep quantity, refers to how well you sleep. Quality is better than quantity when it comes to sleep.A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function

Sleep quality, unlike sleep quantity, refers to how well you sleep. Quality is better than quantity when it comes to sleep. You’re better off getting six hours of high-quality sleep than a longer period of low-quality sleep.

If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.

[Read more…]

Filed Under: Blog Tagged With: How can I fall asleep in 5 minutes?, How can I improve my sleep?, How can I make myself sleep?, How can I sleep better naturally?, How do I get the best quality sleep?, How many hours of quality sleep do I need?, how to sleep better, Is quality of sleep better than quantity?, Sleep coaching benefits, Sleep science coaching, spencer institute sleep science certification

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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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