I feel as though I’m echoing a post I did a year or more ago about how pivotal rest and recovery is to a healthy, well-balanced lifestyle.

Let’s face it, if we don’t sleep well our recovery suffers – both physically and physiologically. Here are some of the things I have found to be helpful in getting (and staying!) asleep.

Pick up magnesium gel and apply it to your neck and legs and any other sore spots before bed 

This stuff is nectar of the Gods. Magnesium is still touted as one of the highest deficiencies (next to Vitamin D) in the average North American diet. This is largely due to our unbelievable abundance and availability of processed food as opposed to raw foods, where the stuff comes from naturally. Apply it directly to the skin to have a higher absorption rate and immediate results. Ever had an Epson salt bath? Magnesium for the soul. Set a few alarms, you’re going be out like a light.

Take a hot shower

Heat increases the body’s ability to naturally produce melatonin, a secret sleepy drug that can help regulate your sleep/wake cycle. A nice hot show right before the sheets leaves me squeaky clean, refreshed and ready for the zzz’s.

Shut down ALL electronics 2 hours prior to your planned bedtime

This allows your body to wind down. White light from screens, tablets and phones, TVs and those super annoying fluorescent lights all trick your body into thinking its go-time. Nicht gut, for mein freunden that are now celebrated “Night Owls” (side note, aren’t most owls nocturnal…? making them all creatures of the night… seems redundant..)

Shut er’ down, read a book or write a poem or something to relax the mind.

ps. Fun Fact! They have done some studies on white light’s response on the body vs. the eye, as some people argued that only if your eyes notice it. However, have you ever randomly woken up when the sunlight cracks through your blinds? Bingo, body sense light, welcome to the circadian rhythm. We’re tuned with the sun. When the moon is out, your lights should be too. Here’s an article that supports this wild claim. 

There we go. Hopefully you fine folks sleep easy and get some rest now. It’s very much a part of the program!

Til next time, sleep tight… I mean, stay sweet!

Peace!

xo

M

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What does it mean to down regulate?

Some people say yoga, stretch, relax, walk, meditate. Well, all of those things could be ways for you to down regulate, but really what I suggest is asking yourself the question – “What do I enjoy doing the most?” What activities do you do that bring a sense of calm, inner peace and a slowness to your breathe unlike anything else?

For me, it can be music or motion, creating, thinking, learning. Other activities that bring me ultimate freedom are when I go for a long bike ride, or a walk with Darwin, my pooch. I just feel like I’m not expecting anything, can embrace nature and live and breathe slowly and focus. It’s a cleansing type of feeling for sure. I hope you have something that makes you feel that way.

I really enjoyed my weekend of “chill vibes”. It was full of down reg. I was able to produce a couple videos, in which I played drums in my first drum cover (stay tuned to Wednesday’s post for the link to my YouTube if you’re into that…) and I was able to do some yoga-fused dynamic stretching, again making a video. Check it out below…

In any case, figure out what things bring you happiness. You can choose to move or sit still. It’s all about finding peace, quieting your mind and learning to breathe again.

Try it out. Please comment and let the rest of us know… How do you down regulate?

Til Wednesday, stay sweet!

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Featured image: Photo by Jamison McAndie on Unsplash

We all know we should sleep. But why? What consequences are there if we don’t?

  • Lack of energy
  • Decreased drive
  • Health problems
  • Decreased immunity
  • Decreased testosterone (big time problem for the gains, bros…)
  • Increased chance of injury
  • poor cognitive function (i.e.. you don’t think good, man)
  • soreness
  • lack of weight management
  • increased stress levels
  • hormonal imbalance

And the list goes on….

I’ve included a sweet little PDF I got from my friends at Precision Nutrition to help you understand how powerful sleep really is. It also gives you strategies to carry forward in increasing your quality of sleep. My favourite night time rituals are unplugging form technology, picking up the journal, scribing some lyrics or my thoughts or my gratitude for the day, grabbing my guitar or practice drumsticks and practicing or just grabbing a book and reading a few chapters while listening to Bach’s Cello Suites. By no means do I have it down perfectly, but each day it gets better and I wake up refreshed and ready to rock!IMG_7327.PNG

Hopefully this gives you a different look and you can implement what works for you one day (or better yet, “night”) at a time!

Thanks for the read!