Being able to relax in your lifestyle is necessary for reducing the effects of disease. Take time each day to relax through activities that will improve your vitality.

Posts

Mountain Trek’s Guide To Great Sleep

a woman waking up and stretching her arms

Without having to commute to the office and run from the dentist to the bank to the hairdresser to the dry cleaner, you may find you have more time to sleep. But is that sleep actually sleep? Are you tossing and turning for hours? Are you waking up feeling foggy, irritable, and just as tired as when you went to bed? If so, 1. you’re not alone, and 2. we’re here to help.

Between COVID-19’s sneakiness and scariness, and having had a wrench thrown into your routine, it’s no wonder your anxiety levels have skyrocketed, while your sleep quality has done the polar opposite. You’re worrying not just about work, your kids, their school, their happiness, your happiness, but about how much (or little) toilet paper to use. Times are changing.

Pandemic or not, sleep is critical for our health. A bad night’s rest lands you in a fiery place, where a not-hot-enough coffee equates to THE END OF THE WORLD, but what we’ve really got to pay attention to is what happens to our bodies when we’re chronically sleep-deprived. In come heart disease, weight gain and diabetes, a weakened immune system, low sex drive, and mental health issues, like anxiety, depression, suicidal thoughts, impulsive behavior, and paranoia (this is why sleep deprivation is a highly-effective method of torture). Sleep deprivation is not something to sweep under the rug with a tall cup of frothy caffeine–it’s something to take seriously. Otherwise, your life’s at risk.

It’s now clear that it’s not just during developmental years that you need to clock the correct amount of sleep; for the sake of living longer, you need to make sure you get a good night’s rest at every age. But how do you do this? How, with all of today’s stressors, do you get that kind of sleep where you wake up feeling genuinely refreshed?

Just like anything worth pursuing, you need to work for it. Sleep is an essential component of Balanced Health, and something we need to put just as much effort into as our diet and exercise. Follow our guide below to give yourself a headstart on sleeping better tonight, and for the rest of your (now longer) life.

Step 1) Turn your room into a sleep sanctuary

Just like you’d struggle to read a book at a construction site, how can you expect to sleep well in a space filled with disturbances? Here are the basics for setting up your sleep sanctuary:

Never let your phone cross the threshold

Your phone is quickly becoming one of the main causes of your poor sleep. The entrancing blue light your screen emits has a similar wavelength to sunlight, a natural stimulant, they ping and ding throughout the night, and whether they wake you or not, they disturb your sleep. Curtail your spinning brain and fall off into a dream-world by not scrolling through social, news, or email feeds right before, during or after placing head to pillow.

Read Related Article: 9 Ways To Digital Detox

Your best bet is to make a hard and fast rule: never let your phone enter your room. Charge your phone on a table outside of your room, and make sure it is set to “silent” and/or “do not disturb” mode.

Install blackout shades

Humans are hardwired to get up when the sun rises, but that’s not always necessary, like in the summer months. This is where blackout shades, or curtains lined with blackout fabric, come in handy; as the name implies, they create a blackout effect, blocking light from streaming through your windows, and thus letting you clock in all the hours of sleep you need before waking. The summer’s sunlight aside, we also need to block light from street lights and cars; thanks to our semi-transparent eyelids, we register light from all sources even when our eyes are closed. If blackout shades are not an option, or if you are traveling, you can use an eye mask, but beware: eye masks are often uncomfortable.

Keep your room between 64-66°F/18-19°C

Your core temperature naturally decreases during sleep, so matching this cooler temperature with a cooler room promotes not only falling asleep faster, but staying asleep throughout the night. Don’t go wild and turn your room into a refrigerating chamber–your body will react to being cold by raising stress hormones (it thinks it’s in danger)–but strike a sleep-promoting balance by keeping it between 64-66°F/18-19°C paired with a warm and cozy bed.

Control room noise

The really loud noises that wake you up aren’t the only sounds that disrupt your sleep. Every random car driving by, ring, ping, hum, bang, and buzz—no matter how subtle—is processed by your brain and disrupts your sleep cycle. If you live in an area where there are a lot of disruptive sounds throughout the night, try a white noise machine or earplugs. Yes, white noise machines are sounds themselves, but they produce an even and consistent sound that your brain doesn’t react to, making them great options for drowning out the jarring, inconsistent sounds that do disturb your sleep. Earplugs are another option but tend to be uncomfortable if sleeping on your side. If you’d like to try earplugs, try silicone earplugs—they mold to your ear shape for maximum comfort.

Restrict your bed to only sleep and sex

Stop eating, watching, scrolling, and even reading in bed. These actions just train our brain that when we climb into bed, we’re not there for sleep. If you must read before bed, cozy up in your favorite chair, and use a dim, but not eye-straining, light.

Remove all other distractions

Take the TV out of your room—that’s the biggest distraction culprit–but we’re also calling out anything else you might spend time on that’s not to do with sleeping or having sex.

Invest in a good mattress, pillows, sheets, and duvet

The final piece of the sleep sanctuary puzzle is to invest in quality. Every person is different, so it’s hard for us to tell you exactly which mattress, pillow, sheets, and duvet to buy, but what we can tell you is this: you spend 1/3 of your life in your bed, so you might as well be as comfortable as possible. If you’re a side-sleeper, purchase an extra pillow so you can put it between your legs to improve spinal alignment and comfort.

Step 2) Start preparing for great sleep the moment you wake up

From the moment you wake up, everything you do affects how well you will sleep that night. And how well you sleep that night will affect how well you do the next day. It’s a cycle, and these days, it feels like more often than not, a negative one. Take the following steps during your day to right the ship and turn your cycle positive:

Soak in some sunshine immediately upon waking

A blast of sunlight first thing in the morning will stimulate your endocrine and central nervous system, reducing grogginess (and, consequently, our dependence on caffeine) and kick-starting your circadian rhythm, making it more likely that your body will cycle into sleep-mode earlier in the night when it’s best to fall asleep (~10 pm).

Exercise, and do it at the right time

Exercise increases the amount of deep sleep we get, which is when both our brain and our body repair themselves. Exercise is also positive for our mental health, reducing anxiety, and slowing down our thoughts; two cognitive processes that help sleep quality.

While it’s best to be active and move throughout the entire day, if your routine allows for only one dedicated daily exercise session, exercise after work, well before bedtime. Exercising immediately after work will help you decompress and will allow enough time for your body to return to a calmer state, where you don’t have endorphins and other hormones coursing through your body, making it harder to settle down into sleep.

Eat the right food, in the right portions, at the right time

Going to bed full is a recipe for bad sleep. Your body innately tries to metabolize whatever food is in your stomach, requiring energy and the attention of your autonomous nervous system in the process. This effectively keeps the “engine” running while you’re trying to do the exact opposite—power down and put things to sleep. Make dinner your lightest meal and finish it a few hours before bedtime to give yourself enough time to digest. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion, and eat magnesium-rich foods, like fish, nuts, seeds, and leafy greens. Magnesium is a vital mineral that regulates melatonin and the neurotransmitter GABA, which reduces activity in the central nervous system, calming us down and reducing stress.

Going to bed starving is no recipe for success, however. If your body is entering a state of starvation, it will release stress hormones that will prevent you from falling asleep (again, your body thinks it’s in danger). Eat a small calcium and magnesium-rich snack, like a bit of milk and some Seedy Trail Crackers with cheese, before bed.

Avoid caffeine 8 hours prior to sleep

Coffee is the obvious perpetrator, but tea, soft drinks, and chocolate all have high levels of caffeine as well. A cup of black tea has about half the caffeine as a cup of coffee, while a cup of green tea, a can of coke, and a serving of 70% dark chocolate all have about one third as much caffeine as a cup of coffee.

Step 3) Power down your brain, and body, properly

Get off all electronics at least 1 hour prior to sleep

Watching anything good on Netflix usually means there’s drama, emotion, action, or violence involved—all of which leave us in a heightened state. And, as mentioned before, the light emitted by the screens of your TV, tablet, laptop, or smartphone is in the blue spectrum, making it very stimulating. Pry yourself off of your devices at least one hour before sleep to give your body enough time to calm down. At the very minimum, reduce screen brightness and ensure you have night mode enabled on your devices so that you reduce the amount of blue light you’re taking in.

Take a warm bath 90 minutes before bed

In line with lowering your room’s temperature to mimic the process of your body cooling heading into sleep, a hot bath, while initially counterintuitive, has the same effect. Taking a 104-109°F/40-43°C bath will cause blood to go to your extremities (why we are red when we get out), and when blood is in your extremities, vs your core, you lose heat easily and your body temperature decreases. This cooling triggers your circadian rhythm, and your pineal gland kicks in, releasing melatonin, the sleep hormone.

Add Epsom salts to your bath to promote natural detoxification and healing.

Add a few drops of lavender oil to your bath to increase relaxation and calm. Similarly to magnesium, lavender regulates the neurotransmitter GABA, calming the central nervous system and reducing anxiety.

Restorative yoga

Supporting your body weight with props and bolsters and holding poses for 5 minutes or more, restorative yoga calms the parasympathetic nervous system and allows you to fully relax and rest.  It’s a great practice for your pre-bed routine. Learn four poses you should try from Mountain Trek’s yoga instructor, Katya Campbell.

Physical stress release

Target acute areas of stress with spiky stress balls. Place these balls directly under knots and other tight and painful locations and just rest, allowing the ball to massage your myofascial tissues to reduce muscle tension and improve blood flow, similar to how a deep massage works. Or actively roll out. Watch this video to see how to properly use the spiky ball.

Step 4) Employ techniques to fall asleep

The inability to fall asleep is usually caused by a spinning mind, which, in turn, is usually caused by anxiety, stress, and depression. Anxiety is regretting the future; depression, regretting the past; stress, regretting the present. Regret is just a feeling elicited by thought. If we can teach ourselves to shift our thinking away from regret, we will be able to fall asleep faster. The techniques below are also great if you wake up during the night and find your mind spinning.

“Download” your thoughts into a journal

By the end of a long day, you’ve got a lot on your mind. Instead of climbing into bed and letting these thoughts bounce around inside your head, write them down first. The act of writing down what’s on your mind sends a signal to yourself that you won’t forget anything, allowing you to move on.

Meditate

Meditation, by definition, is the practice of intently focusing your attention on one single thing. Whether that be a candle, your breath, or feelings of gratitude, when you focus your attention, work, your anxiety, depression, and your stress are unable to possess your thoughts. There are thousands of guided meditations available that are specifically designed for sleep. Insight Timer is a great, free resource for meditations. You can easily filter by sleep. And practices such as Tong-Lin are excellent for ensuring your mind is focused on something positive.

Breathe

Often the most simple act holds the most power. Just drawing your attention to your breath and witnessing your inhales and exhales as closely as you can is often the best way to put yourself to sleep. Be specific in noticing where you feel your breath—is it the rising and falling of your chest, or at the tip of your nose—and follow your inhales and exhales in their entirety. Some people benefit from adding a layer and counting the seconds of their breath. This simple exercise is a great way to practice mindfulness and drift off into a great night’s sleep.

Progressive muscle relaxation

Similar in purpose, progressive muscle relaxation is a relaxation technique where you systematically tense, and then release your muscles. For instance, you might start with your toes and work your way up to your head, tensing each muscle as you go during a long, slow inhale, and releasing on the exhale. This is a good exercise for those who prefer more physical vs mental practices.

Step 5) Develop a routine

Your body craves routine. Routines reduce your cognitive load and energy requirements, which consequently reduces your stress levels, the linchpin to great sleep. It may take you a few weeks to find a routine that works, but when you do find that magic combination, stick to it. Your sleep will continue to improve as your routine becomes a habit. Once it’s a habit, it’s a lifestyle. Congratulations, you have just significantly decreased your risk of mortality.

If you’re still curious how to improve your sleep, contact us below, or come visit us for a week of unplugging, resetting, and sleeping deeply.


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

CN Traveler Awards Mountain Trek

Conde Nast Travler Magazine

More than 300,000 travelers took part in Condé Nast Traveler’s 29th annual Readers’ Choice Awards survey submitting millions of ratings and over 75,000 comments to create a list of winning favourites – and Mountain Trek Fitness Retreat and Health Spa was one of them. In fact, Mountain Trek made it onto the list of the 15 Best Wellness Retreats in the World! “Whether you’re into hiking or yoga, or just need a nap-inducing Swedish massage, book now to rejuvenate both mind and body” is what the article says and that’s exactly what you can find at Mountain Trek.

Condé Nast Traveler, one of the most popular travel magazine and websites in North America, listed Mountain Trek Fitness Retreat and Health Spa along with 15 of the most exclusive wellness getaways in the world including Six Senses in Portugal, BodyHoliday in St. Lucia and Ananda in India. Mountain Trek was the only Canadian resort listed.

This is what the CN Traveler had to say about Mountain Trek: “You may be on vacation, but there’s no reason you can’t throw some self-improvement in the mix, too. At Mountain Trek Fitness Retreat Resort & Health Spa, way up in the clean, clear air of British Columbia, you won’t lament the week-long cheat day that could’ve been. Instead, embrace the granola life with day-long hikes led by one of the eager local guides, and sunrise yoga classes taught by certified professionals. Everything here is targeted toward achieving optimal health, but that doesn’t mean you’ll be shoving kale down your throat, or scraping bark off the nearest tree to kill the hunger pangs. Quite the contrary: The on-site nutritionist and head chef develop locally sourced, nutrient-rich meals, with lemon ricotta pancakes just one of the many fan favorites.”

“The 15 Best Wellness Retreats in the World” article was recently published on CNTraveler.com and you can read the story in its entirety here: http://www.cntraveler.com/gallery/the-best-wellness-retreats-in-the-world.

Whether you’re interested in improving your own fitness, losing weight, or just want to relax in the fresh mountain air, we recommend you book Mountain Trek and enjoy the amenities that only our all-inclusive resort can offer:

  • complimentary massages
  • delicious boutique spa cuisine
  • natural hot springs
  • infrared sauna, outdoor hot tub and cold plunge pool
  • luxurious lodge in a natural setting far away from urban stressors

You’re also guaranteed to reach your fitness goals with our program that’s tailored to each individual. You can keep to your own pace but we’ll make sure you get results. We hope to see you soon!

 

Easy Ways to Digital Detox

Easy Tips for Digital Detox

"Digital detox" is a buzz phrase we're hearing more of lately but what exactly is it and why should we do it? After all, isn't technology meant to improve our lives, helping us keep more connected and freeing up time so we can concentrate on other things?

It's true technology has vastly improved certain aspects or our day-to-day but our relationship to digital devices is changing at a rapid pace and it's important to notice the specific impacts on your life. And to do this, we need to take a step back and discuss toxins, detoxifying and the role of digital media and devices in all of this.

What is Toxic Load? 

A toxin isn't just a form of poison that enters your body. Toxic load can also be mental or emotional. It is the result of stagnation through repetition. When there is a build-up of patterns that block energy, we become inflamed and constricted – we lose the natural flow state of expansion and contraction. This could be the increasing pattern of attention span interruption or multi-tasking at work, due to the constant repetitive information signals to our brain from our digital devices. It could be the build up of bio-waste and chemical compounds in our body due to the repetitive sitting we do, which limits circulation and elimination. Even our social world can become stagnant if we are not going deeper than social media for our heartfelt interactions.

Why is Detoxifying Important?

Detoxifying is the process of supporting a flow state in our whole being. When we take a break from ongoing patterns and habits, we recalibrate and become "lighter of being." Our mind, body and emotional states are interconnected. By taking a break from incessant incoming info bites, not only does our mind get a break from vigilance, but our stress hormone Cortisol gets a chance to lower, which in turn supports sleep, appetite and energy levels. When we move our body (ideally 10,000 steps a day), our circulation, lymph drainage and elimination organs (liver, kidney's, intestines, lungs and sweat glands) release waste and unhealthy chemicals. And on an emotional level, having an intimate conversation with someone we trust allows the weight of our concerns to be released.

What's the Best Way to Digital Detox?

Digital detox goes beyond just spending less time in front of your iPad, phone or computer. There are other aspects that can be incorporated to ensure a full detox experience. Here are three easy ways to do it: 

  1. Electronic Devices: Shut all electronics down one hour before bed. This will allow your Cortisol to drop and will support better sleep. Take that hour to do some restorative yoga, have an Epsom salt bath, or give and receive a massage, all of which aid in toxin release and deep regenerative sleep.
  2. Move More: It's not enough to be away from your devices for awhile and then just sit there waiting for the chance to check them again. Get up! Dance, walk, skate, swim. Keep the blood pumping, Breath deep. All of this will help your elimination system, decrease inflammation and increase a flow state.
  3. Eat Veggies: It may seem odd to mention food when discussing digital detox but the fact is by eating more vegetables, which contain more fiber and antioxidants, you're helping your elimination system and supporting a lean and clean body. In other words, the more veggies you eat, the more you'll want to move around, meet friends in person, get outside, and generally enjoy a fuller life.

Of course, the best way to digital detox is to take a break from your day-to-day life and immerse yourself in nature. Click here to learn more about how Mountain Trek supports digital detox through its program. 

[fbcomments]

How to Reduce Stress With Meditation

Managing Stress over the Holidays

Mountain Trek's program director Kirkland Shave says more often he's meeting guests at the lodge who are struggling with stress. Whether it's their work, family life or personal troubles, he says that many people come to the lodge to escape their daily stresses, immerse themselves in nature, get a good night's sleep and, ultimately relax. However, when their stay at the lodge nears its end, their stress levels begin amping up again as they consider returning to their regular day-to-day.

As part of the educational component of the program, Kirkland spends time sharing various tips for how to reduce stress. For example, in this video below, he discusses the causes of stressors and what you can do to alleviate them and relax, and, ultimately enjoy a more fulfilling life free of chronic worry.

Kirkland also recommends meditation as a great form of relaxation. It used to be that meditation was viewed as something only “old hippies” did. But now its benefits are being touted by the likes of Oprah, Hugh Jackman, and Arianna Huffington. 

There is so much new research available since brain imaging equipment came into existence 20 years ago that its benefits are proving it can reduce stress, lower blood pressure, and slow Alzheimer’s. Also, in a recent study by John Hopkins University, it was proven that mindfulness meditation can be just as effective as antidepressants for treating anxiety symptoms. It also boosts our feel-good hormones (serotonin, dopamine), lowers our stress hormone (cortisol), lowers our blood pressure, alleviates pain and inflammation and it invokes our parasympathetic nervous system to help balance our digestive and elimination systems.

If you're considering trying meditation for the first time, my recommendation would be to start simple. Here are the steps to take:

  • Find a quiet space and remove all devices such as your smart phone
  • Sit comfortably with a straight spine
  • Breathe slowly and fully while concentrating on a candle flame, or the sound of ocean waves, or the sensations of your breath as it passes through your nostrils
  • Notice how your concentration gets interrupted by your thoughts. Don’t worry though as this is the normal function of our mind to generate thoughts.
  • Gently (and without judgement of the content) come back to concentrating on your focus of attention.
  • Practice increases the power of concentration so start with just 5 minutes a day and then build from there.

[fbcomments]

 

4 Tips: How to Sleep On Airplanes

Tips for sleeping on an airplane

Many of our guests at Mountain Trek travel for work and spend a lot of time in hotels, at airports and on airplanes. Recently we had a few people complain to our sleep specialist Simon about the cross-continental flights they've endured and how they simply can't sleep on the planes. Simon spends a lot of his time at the lodge talking about the importance of sleep and with his help we did an article that shared "7 Tips To Help You Sleep Better." That story concentrated on your own bedroom though and so, for this piece, we asked Simon to share with us some tips to help those who travel a lot about how to sleep on planes.

Sleeping on a flight has its challenges, but there are a few best practices that can help you get some rest between runways. First, don’t force sleep if its the middle of the day and you aren’t changing timezones as it will disrupt your circadian rhythm and make it harder to sleep that night. If you are on a night flight or are travelling through timezones here are some hints to get some shut-eye:

Get a good seat

Choose a window seat on your preferred side to sleep. If you book early and can choose the best option using this: helpful tool.

Don’t drink

Although booze is a muscle relaxant and depressant, it disrupts our rapid eye movement sleep and lowers the quality of our rest. Try a herbal tea instead.

Eye pillows and ear plugs

Come equipped with your own supply. Specialty ear plugs and a good eye pillow will block out the too most difficult environmental interruptions; light and noise.

Get Comfy 

The best position for your body, from a spinal perspective, is to have the seat reclined as there is less direct loading on the lumbar. Next bring something to pad the lumbar curve (like the extra sweater in your carry-on) and a neck pillow as it will total collapsing of the neck. Lastly, stow your carry-on above you to give your legs room to stretch out and avoid cramping.

[fbcomments]

Why You Should Sleep Naked

simon-sleep-tips

What do bedclothes, pets, and your ex all have in common? They should all be kept away from your mattress!

The two main reasons for why you should sleep naked are to reduce elevated body heat and to minimize the toss and turn. We want to sleep slightly cooler, keeping our environment around 18C/65F. Our body’s temperature naturally fluctuates during our sleep cycles, and allowing this process will promote a quality sleep.

Bedclothes can hold the heat, disrupting this temperature variation and making sleep onset more difficult. Further, sleeping with bedclothes or pets can interrupt our sleep. Every time we toss and turn our sleep quality goes down.

For most of us, sleep involves at least some regular movement. Although we may be oblivious, when we readjust or roll over the chance of getting caught up in bedclothes is much higher than if we are naked. This lowers comfort, and in turn, the quality of our rest.

Beyond improving sleep, disrobing before bed can help with these health benefits as well: 

  • Look Younger: Ensuring our bedroom temperature hovers around 18°C (65°F) while we sleep allows our anti-aging hormones — melatonin and the growth hormone — to function properly. These hormones work better at lower temperatures and allow our cells to regenerate, which results in better-looking hair and skin.
  • Lose Weight: A good night’s sleep is an excellent way to fight stress, which is one of the reasons we gain belly fat. If we don’t get a good night’s sleep, we can wake up with high cortisol levels that can trigger our appetite for comfort foods and lead to overeating.
  • Protect Your Private Parts: Bacteria thrive in moist, warm environments. By ensuring more ventilation down there while sleeping naked, the probability of infection is reduced. And for men, sleeping naked increases fertility by keeping that area at cooler temperatures.
  • Enjoy Better Sex: You are naked after all. Sleeping in the nude with your partner increases skin-on-skin contact and helps stimulate the release of the “love” hormone oxytocin.

For more healthy sleeping tips, please watch the video below:

[fbcomments]

7 Tips to Help You Sleep Better

Sleep. It’s Not Just a Guilty PleasureEdit Entry

There are few things that feel better than getting a good night’s sleep. And few things worse than lying in bed with insomnia when we have an early meeting the next day. In fact, as we get older, getting deep, restful sleeps begins to take priority over a night out of socializing.

There’s a good reason for this. Not the passive state many people once considered it to be, sleep is now known to be a highly active process during which the day’s events are processed and energy is restored.

Sleep is an integral factor in living a well-balanced and healthy life— one full of vitality. Most studies show that the average human needs between 7 and 9 hours. And science is increasingly showing us that sleep deprivation and poor sleeping habits affect both our body’s AND our brain’s ability to function properly. You want to function at peak capacity? You want your memory to serve you? You want your sex life to be full of vitality? Then sleep better! Below is a list of common sleep problems and ways to fix them and sleep better. At Mountain Trek we call these tips “Insomnia Busters” and they are core to the success of the guests at our award-winning health retreat.

Common Sleep Problems

Snoring

Weight is usually the main cause of snoring so shedding excess fat around the neck will stop extra pressure being put on the airways.

Sleep Apnea

Apnea is caused by the same muscles that cause snoring. It occurs when the muscles of the soft palate at the base of the tongue and the uvula (the small fleshy piece of tissue hanging back of the throat) relax, partially blocking the opening of the airway. However, sleep apnea is more dangerous than snoring in that it alters normal breathing patterns.

Insomnia

A prolonged and usually abnormal inability to obtain adequate, uninterrupted sleep. Symptoms may include having trouble falling asleep, staying asleep or waking up too early in the morning, feeling unrefreshed. The consequences are unpleasant, leaving sufferers feeling exhausted, irritable and unable to concentrate on simple tasks.

Restless Leg Syndrome

a tingling, itching sensation and unexplained aches and pains in the lower limbs.

A recent study in the journal Sleep shows that one night of sleep deprivation is associated with signs of brain tissue loss. In addition, a brain imaging study from the University of California, Berkeley, showed that a night of sleep deprivation affected the brain’s decision-making and reward areas, and also led to study participants craving higher-calorie foods. Writing in the journal Science, University of Rochester scientist Maiken Nedergaard describes how during sleep, cerebral spinal fluid is pumped around the brain, flushing out waste products like a biological dishwasher. She believes that this cleaning process is more active during sleep because it takes too much energy to pump fluid around the brain when we’re awake.

7 Ways To Sleep Better, Naturally

1) Develop a routine

Regularly go to bed early (9 or 10 pm) and get up 8 hours later (even on weekends). This helps set your internal sleep-wake clock and reduces the amount of tossing and turning required to fall asleep. It also helps counteract the effects of Seasonal Affective Disorder.

2) Exercise

Doing some form of aerobic exercise 3 to 5 times a week will improve your sleep. But make sure you do your exercise several hours before bedtime so you’re not revved up.

3) Change your diet

Cut out food and drinks that contain caffeine—such as coffee, tea, soft drinks, and chocolate—by late afternoon. Make dinner your lightest meal and finish it a few hours before bedtime. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion. Eat magnesium-rich foods like fish, nuts, seeds and leafy greens.

4) Cut out the nightcaps

Alcohol disrupts the pattern of sleep and brain waves that help you feel refreshed in the morning.

5) Turn down the heat

A temperate room gets you a better sleep than a tropical one, we recommend keeping the room temperature at 65°F or 18°C. Striking a balance between the thermostat, your blanket, and your sleeping attire will reduce your core body temperature and help you drift off to sleep.

6) Make your bed a No-Work-Zone

Your bed is for sleep and sex—not work, food, or TV. If you wake up during the night, skip turning on your computer or TV and do something soothing like meditating or reading until you feel sleepy again.

7) Cut out the gadgetry

Turn off your TV, computer, phone, iPad, and video game at least an hour before bedtime. Light from these devices stimulates the brain, making it harder to wind down for sleep. You can also download the free software F.lux to your various devices and it makes the colour of your computer’s display adapt to the time of day: warm at night and like sunlight during the day.

If you’re still curious how to improve your sleep, contact us below, or come visit us for a week of unplugging, resetting, and sleeping deeply.


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Mountain Trek Is The Perfect Bachelorette Destination Say 2 Writers

Friends-hiking-together

Mountain Trek has been featured in two articles recently that describe our health program as the perfect fitness-focused destination for brides-to-be. In her recent JetSetHerBlog.com article, Jamie Gaul writes that you’ll leave your bachelorette party at Mountain Trek “feeling like a new woman” and Alison Lewis writes in her HealthyTravelMag.com article that Mountain Trek is “the perfect retreat just before the big day!” Both place a spotlight on the hiking and how brides and their bachelorette parties can get fit before the big day, rather than derail all their hard work.

In her article Gaul writes, “Every time I get a wedding invite, I know a bachelorette party is in store and that means too much wine, too much food and a week-long hangover. Bachelorette parties don’t have to derail all the hard work you’ve done to get your wedding day bod. These locations are fun, relaxing and have your wellness in mind. So long, Vegas!”

Gaul then goes on to describe Mountain Trek saying, “A true backcountry experience, Mountain Trek offers the bride-to-be and her bridal party a dynamic ‘boot camp’ vacation. Yes, I know bootcamp and vakay aren’t exactly synonymous but trust me, you’ll emerge from this bachelorette party feeling like a new woman. Set in spectacular natural landscapes, guests spend time hiking, practicing yoga, indulging massage therapy and have access to a variety of fitness, detox and nutrition classes Average weight loss for a one week program ranges from 4.5 – 6.5 lbs per week for women. You may even need your wedding dress taken in after this trip!”

In her article entitled “Health Inspired Bachelorette Destinations” Alison Lewis writes, “Set in the most spectacular natural landscapes, (Mountain Trek) guests are treated to an ultra personalized program and spend time focusing on activities including hiking, yoga, massage therapty, detox treatments and a variety of fitness and nutrition classes.”

Mountain Trek has hosted many groups of women throughout the years and we even wrote our own article about “Why Mountain Trek is the Perfect Girls Getaway.” Here are just a few of the reasons why a healthy bachelorette party at Mountain Trek is such a good idea:

  • Spend some much-needed time with your friends away from all the distractions of your daily lives
  • Enjoy the world-famous hotsprings five minutes from our lodge
  • Lose weight before putting on that wedding dress and look beautiful on your big day
  • Learn healthy habits that will stay with you long after you leave our luxurious lodge
  • Have a guaranteed support network when you get home

To see Jamie’s story in its entirety, please click this link: Bachelorette Destinations Inspired by Health, Not Hangovers. And to see Alison’s story, please click here: Health Inspired Bachelorette Destinations.

[fbcomments]

Simple Strategies For Relieving Stress in the Kitchen

Simple Strategies For Relieving Stress in the Kitchen

If your kitchen has become a centre for stress, these 4 tips can help simplify your cooking style so you have more time to relax and enjoy healthy and delicious meals. (And if the thought of cooking a turkey dinner this Thanksgiving holiday is just too stressful, then why not join us at Rancho la Puerta in Baja, Mexico and have someone else do the cooking for you?!)

Remember, cooking should be a way to relieve stress rather than cause it. The act of preparing a meal can divert the mind from the day’s activities and bring into focus the food you are creating. And the smell and taste sensations that come from preparing a delicious dish are immensely satisfying.

Kitchen Tips: Plan Ahead

Tip 1. Draw It Up

In order to be prepared for the coming week, take a few minutes to plan your meals. Check your schedule (as well as your family’s) for any meal conflicts that might arise (such as evening sports games or late nights at work) and then work around it. By organizing in advance, it alleviates the stress of coming home and trying to figure out what’s for dinner.

Kitchen Tip: Write it down

Tip 2. Write It Down

Many people don’t realize this but you don’t need to spend a lot of time in your average super market because: a) you just have to stick to the outer aisles to get everything you need and b) when you write down a detailed shopping list, it prevents you from wandering into the middle aisles where you’ll find all the processed, unhealthy food. When you write down your list, group items by what aisle they’re in and you’ll save a lot of time, energy and stress.

Kitchen Tip: Prep your food ahead of time

Tip 3. Divvy It Up

If you’ve ever watched a cooking show on TV, you’ll notice that the professional chefs always divvy up their ingredients into separate bowls before beginning the preparation. This extra step ensures you’re not having to look for something at the last second while things are boiling over. It helps you stay in line and on time and definitely takes the stress out of mixing ingredients together.

Kitchen tip: Work Ahead

Tip 4. Work Ahead

Consider cooking extra food or even two meals at once, and reheating on a busier day. Some Mountain Trek favourites include Smoked Salmon and Halibut Chowder, Super Vitalizing Quinoa Salad and Greek Feta & Turkey Stew. Even fresh vegetables can be prepared ahead of time – simply blanch them (ie: parboil in water or steam) in order to remove at the start of the week and store them for use later when you can quickly rewarm or sautée them.

[fbcomments]