In the past year, I’ve known so many folks who have burnt out. Not just “Man, I feel tired today”, but full-on “Here’s my doctor’s note, I need to do some old-timey convalescing at an Alpen sanitorium for the next six months. Please pass me my high-collared Victorian nightgown”. We tend to undervalue rest and sleep (thanks for nothing, Grind Culture), and feel like we’re missing out on something if we go to bed before midnight. I learned a while ago that the only thing I was missing out on was a delicious 8-hour+ sleep.
Having burned the candle at both ends for way too many years, once life forced me to calm-the-F-down I realized that I was – gasp! - a Morning Person™. Who was this person? I barely recognized her. Rested, surprisingly not crabby, and productive AF. The things I could accomplish before 9 am on a Saturday! It was like a whole new world, ripe for discovery.
From a fitness perspective, recovery is a crucial element of any solid exercise program. Our bodies need time to restore and repair - most muscle is built during recovery. Most of us know this, but did you know that:
🧠Cutting back on sleep sets your brain up for poor decision-making. It reduces activity in the frontal lobe, the area responsible for impulse control and making sound choices. When you’re exhausted, the brain’s reward centres become more active, seeking quick gratification. So, while you might normally resist cravings when well-rested, a sleep-deprived brain may struggle to say no to that extra slice of cake or handful of chips.
🧠When you don't get enough sleep, your level of ghrelin (the hormone that makes you feel hungry) goes up and your level of leptin (the hormone that makes you feel full) goes down. This makes you feel hungrier than when you're well rested.
If a client is struggling with fat loss, I ALWAYS ask about their sleep. And guess what? They invariably don't get enough.
Pro tip: don’t view rest as a luxury – that will knock it down your list of priorities. Instead, try viewing it as a non-negotiable, because rest and recovery are for everyone, not just elite athletes. To me, recovery means taking the time to stretch or foam roll if I’m feeling crunchy, taking a nap if I need one, and almost always includes gentle movement like a walk – always outside, never on a treadmill (more on sunlight exposure below).
If you want to feel more rested, try establishing a nighttime routine. Like any new habit, it's hard at first and requires dedication and consistency. Getting a good sleep is WORK, no two ways about it! Some tips include:
💤Keeping your meal- and bed-times as consistent as possible.
☮️Being mindful of what you consume in the evening and work towards eliminating anything that will wind you up, whether it’s rich foods, upsetting news, or work e-mail notifications. I turned notifications off on my phone years ago and haven’t looked back.
☕It goes without saying that caffeine intake should be limited. I try not to exceed my two morning cups, but if I must have another cup, I try to cut it off 10 hours before bedtime.
📱Try limiting your screen time, and for the love of Pete don’t bring your phone into your bedroom at night! (I’ll turn a blind eye if it acts as your alarm clock, with wifi and all apps turned off.)
☀️Getting light therapy (exposing yourself to sunlight for 10 - 20 minutes in the morning) can help you feel more alert during the day, also making you feel sleepy in the evening, hence my comment above about screens, notifications, and other stimulants, which have the opposite effect.
Here are some affiliate links to some of my favourite sleep supplements. I've tried and tested them over my years in the natural health industry, and these one are old stand-bys:
Natural Stacks MagTech Magnesium Complex: I worked with this company for about five years, and am still in touch with Natural Stacks' owner, Roy Krebs. Roy's entire product lineup has been formulated with cognitive performance in mind. He has created products for focus, clarity, mood support, and of course sleep support, as sleep affects all of the above.
Magnesium is not created equally. Natural Stacks' MagTech is a three-pronged magnesium supplement, with clinically-tested Magtein™, meaning that it's composed of three forms of magnesium: L-threonate, glycinate, and taurate. Magtein™ is a patented form of magnesium that crosses the blood-brain barrier for utilization in the brain. It is extremely bioavailable, meaning that your body can actually absorb it. This product has been clinically-tested in placebo-controlled studies – the gold standard of research - and is worth every penny of its premium pricetag.
I like to "stack" MagTech with Natural Stacks' GABA AKA gamma-aminobutyric acid, a neurotransmitter that plays a crucial role in promoting relaxation and sleep function.
CanPrev Magnesium + GABA & Melatonin for Sleep: This is another classic. This formulation is composed of magnesium bisglycinate, GABA and melatonin to help relax, reset your circadian rythmn and get a higher quality sleep.
CanPrev is an ethical Canadian company that was founded in the mid-2000s by a woman who is both a breast cancer survivor, and a mom of 4. CanPrev products are considered on the level of a professional brand, whilst still being price-accessible and available at fine health food stores across the country.
Land Art Sugar Free Melatonin: This product is such a sleep gamechanger. Based in Québec, Land Art is an EcoCert-certified producer of high quality liquid supplements that taste great, and are effective. I worked with them for a number of years, and can personally attest to their quality.
Their melatonin helps increase the total duration of sleep for people suffering from sleep restriction or an altered sleep schedule, i.e., shift work or jetlag. It can also reduce daytime fatigue due to jetlag. Travel aside, it helps reduce the time it takes to fall asleep, and can assist in rebalancing your sleep cycles.
If you want to give any of these natural remedies a try, speak with your health practitioner or pharmacist to figure out the best dosage for you, and to make sure you don’t have any contraindications.
Lastly, when it comes to fatigue please listen to your body, because guess what – it’s always talking to you! Slow down if and when you need to. Put your feet up, take a nap, whatever you need, with ZERO GUILT ←read that again a few times and really take it in because like that L’Oréal commercial from the 80s YOU’RE WORTH IT 💗
Sweet dreams,
Mir
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