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Sleep Hygiene Checklist

a woman wakes up and stretches her arms

Our sleep hygiene checklist will ensure you get a great night’s sleep

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? Or, are you tossing and turning for hours, waking up feeling foggy, irritable, and just as tired as when you went to bed? If so, you’re not alone, but don’t worry, you can use our sleep hygiene checklist to ensure you get a great night’s sleep!

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 both hard work and a good strategy to see results. Sleep is an essential component of our health, and something we need to put just as much effort into as our diet and exercise. Follow our sleep hygiene checklist below to give yourself a framework that will help you sleep better tonight, and for the rest of your (now longer) life.

Checklist Item 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.

Checklist Item 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. Movement 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.

Checklist Item 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. Similar 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, or follow along with this full Restorative Yoga session.

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.

Checklist Item 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.

Checklist Item 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.

Now that you have this sleep hygiene checklist, you can make sure that you’re doing everything possible to get a great night’s sleep. If you’re still curious about 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:

Recover From New Years’ Resolution Setbacks

image of dice spelling old habits

How are your New Year’s Resolutions going? Still on track, or are you mired in self-defeat? If it’s the latter then we’re here to help. Setbacks are just part of the process when we make big changes. Perhaps you vowed you’d eat breakfast every morning and then fell back into the routine of consuming only three coffees before lunch. Or maybe you said you’d exercise three days a week and have only managed to go once or twice. Not to worry–you are not failing! You’re doing everything right by just deciding to make a positive change in the first place.

Here are six tips to encourage you and help keep your goals on track:

Remember, it can take upwards of three months to create a healthy habit. Continue to stick with your goals and you’ll be increasing your overall vitality in no time!

  1. Firstly, if you’ve suffered a setback the key is don’t beat yourself up over it. Just acknowledge it, try to discern why you slipped, and then immediately get back on track again.
  2. If you find yourself continually encountering setbacks, maybe the change you’re trying to implement is too big? Is it possible to make a smaller change that will lead to a healthier path? For example, if you wanted to hit the gym three times a week but are struggling to make it there even once, then edit your goal. Resolve to go to the gym once a week to start, and work your way up from there. 
  3. If you keep lapsing into a bad habit, such as snacking on potato chips throughout your workday, then swap out the context of the bad habit. Instead of potato chips, snack on baked kale chips instead. 
  4. Get outside! There’s no better tonic than a walk through nature in the fresh air. If you find yourself lapsing into self-judgment and despair, just take a step outside and breath deeply. It seems like such a simple solution but you’ll be shocked at how it clears your mind and puts you in a better mood.
  5. Phone a friend! You are not in this alone. Engage a family member or friend and tell them about where you’re having difficulty. You’ll be amazed at how just talking about it to a good listener will help put you back on track.
  6. Travel! Nothing helps you break a bad habit faster than completely changing your environment. It’s so much easier to reinvent yourself when you’re not surrounded by the same-old, same-old. The trip doesn’t have to be an epic cross-country adventure – you could simply book a room at a local hotel, take a good book, and relax away from the stresses of your regular life. 

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:

How To Balance Work And Play

woman in a business suit without shoes playing in a fountain

About 50 years ago, many of us moved from work that involved standing and moving to desk jobs that require more sitting. Not only that, but work hours have increased since then. For some, two-thirds of our day is spent connected to our job in some capacity. This can make for an incredibly stressful lifestyle.

By spending all of our time either working or sleeping poorly, it damages our mental and physical health. After all, our system is designed to run after gazelles on the African savannah. It doesn’t feel good when we sit in front of a computer for 14 hours a day. 

The good news is there are some easy things that you can do in order to better balance your work and play. In our opinion, the latter doesn’t get emphasized enough in our current work-obsessed society. Having fun is just as important, if not more so, for personal health and happiness.

Inch by inch is a cinch, but yard by yard is hard.

The key to a good balance is not biting off more than you can chew at first. The first thing you want to do is make a list of things that you consider fun and make you happy – even if the list is only one activity long. 

Perhaps you haven’t found the time to get outside as much as you’d like. The key is to start small and set a SMART goal. Don’t expect yourself to go for an hour-long walk every afternoon right off the bat. But you can get outside, even if it’s just walking from your car to your office. For the first few days, park farther away than you normally would, and as you’re striding along, take deep breaths and remember what it was like to run freely through nature. Before entering your office, look up at the sky for 30 seconds and just enjoy the view. 

When you’re at your desk, follow these five steps:

  1. Take 10 minutes out of your workday and relax and just clear your mind. 
  2. Drink lots of water. Not only will it cleanse your system but it will force you to get up and move when you need bathroom breaks. It will also allow you to step out of your work mode for a few moments to give you time to think of other activities.
  3. Occasionally get up from your desk and stretch in a doorway or stare out the window at the sky. While you’re doing that, think about what makes you happy.
  4. The next time you’re perusing Facebook or on some other social media site, stop what you’re doing and instead Google classes, courses, groups, or apps that are related to the activity you love. Bookmark relevant sites. Even if you don’t sign up right then and there, it will be beneficial to have your mind dwell on it.
  5. Mention to a friend or co-worker about your desire for better work/play balance and the activity you would like to get involved in. By putting it out there, you’ll enlist the help of acquaintances and it will become “real” as opposed to a “wish” that only exists in your mind.

Try and do the above things every day and eventually you’ll find yourself setting aside more and more time for the activity you love. Learn more ways you can pamper yourself.


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:

Bedtime Yoga | Best Restorative Poses to Promote Sleep

Bedtime Yoga

One of the reasons we have difficulty sleeping at night is because we are over stimulated. Our brains are wired to process all incoming information from our five senses to predict the appropriate state for our body’s systems. “Should I be ready? Or should I rest?” These two autonomic nervous system states are called the sympathetic (fight or flight) and the parasympathetic (rest and digest).

Staring at screens and/or hearing loud noises automatically puts us into a state of readiness. This is why it’s so important to shut off our digital devices at least 30 minutes before bed and to follow the other “insomnia busters” we’ve detailed in previous posts. Another way to calm your mind and prepare your body for sleep is to use such tools as relaxation breathing or restorative yoga to promote our parasympathetic system, the state we need to obtain in order to sleep deeply.

Here are the four poses Katya recommends to do in order to prepare your body and mind for a perfect night’s sleep.

Legs up the wall

Legs up the wall pose

Begin by sitting on the floor or the bed with one hip against the wall. Swing both of your legs up the wall as you lay down on your back; your body should form a 90-degree angle with the wall. For increased benefits, slide a firm pillow or yoga bolster beneath your hips. Relax and belly breathe for several minutes.

Supported forward twist

Supported Forward Twist

Sit on the floor and have a firm pillow or bolster nearby. Bend both knees and swing your feet to the left side of your body. Place the bolster to the outside of your right hip extending away from you. Lengthen your spine and twist to the right. Lay your torso along the bolster, resting on one cheek. Breath into the sides of your body for 10 deep breaths. Repeat rotating the opposite way.

Supported child’s pose

Supported Child's Pose

Get onto all fours. Sit back on your heels, separating your knees so that they’re about shoulder-width apart. Place a firm pillow or bolster between your legs extending away from you. Fold forward from the hips, lengthening the belly along the bolster. Rest deeply as you breathe into the back of your body for one minute.

Reclined butterfly pose

Supported-Forward-Twist

Sit on the ground or the bed with several firm pillows or a bolster propped up behind you. Bring the soles of your feet together, allowing the knees to fall outwards. Support the knees if you like with pillows. Lay back on the pillows so that you are at a 45-degree angle. Place a folded towel beneath your neck for support. Place an eye bag over your eyes if you’d like and belly breath for several minutes.


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:

4 Tips: How to Sleep On Airplanes

a person 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. When enduring cross-continental flights, it can feel impossible to sleep on the plane.

Related Article: 7 Tips To Help You Sleep Better

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 it’s 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 traveling through timezones, here are some hints to get some shut-eye.

4 Practices to Get to Sleep on an Airplane

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 earplugs

Come equipped with your own supply. Specialty earplugs 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 prevent total collapse of the neck. Lastly, stow your carry-on above you to give your legs room to stretch out and avoid cramping.


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia and featuring daily sunrise yoga and night-time restorative yoga, will help you unplug, recharge, and roll back years of stress, anxiety, 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:

Why You Should Sleep Naked

Good Duvet

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

Keep cool under the covers

The two main reasons 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 night of quality sleep.

Bedclothes can hold in 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 creates discomfort, and in turn, the quality of our rest.

Beyond improving sleep, sleeping naked can also help with these health benefits

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.


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:

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 nights of sleep 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. Want to function at peak capacity and 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 color 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 about 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:

Insomnia Busters – How To Sleep Better

Insomnia busters for better sleep

There are few things that feel better than getting a good night’s sleep. And few things worse than lying in bed with insomnia. At the Mountain Trek Health & Fitness retreat, we spend time talking about the importance of sleep for every aspect of our lives – how it affects our belly fat to how it impacts our metabolism. In the copy and videos below, program director Kirkland Shave offers a small sampling of our “Insomnia Busters” lecture, which gives you tips for sleeping better.

As we get older, getting deep, restful sleep begins to take priority over a night out of socializing and 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, healthy life 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. Do you want to function at peak capacity? You want your memory to serve you? Do you want to lose belly fat? You want your sex life to be full of vitality? Then sleep better! Here are three videos that describe exactly how to sleep better.

How to Sleep Better Around Electronics

In this video, Kirkland discusses electronics and their impact on us, especially right before bedtime. It’s only been in the past 30 years we’ve been using personal computers, cellphones, and other devices with displays that feature the white-blue color spectrum. This light is similar to the daytime sky and by staring at them, our cortisol remains high. When the sun sets the color spectrum changes to red/orange and our melatonin is prepared for release but by staring at our devices, our brains and our bodies are not ready for sleep.

How To Sleep Better Through Diet

Our diet is also related to Insomnia Busters. So often we see advertisements claiming that you can easily lose belly fat while you sleep. If that were truly the case, then we’d all just be sleeping and shedding off pounds. But we’re not. If we want to counteract weight gain and lose belly fat, then we want to examine what our diets are right before bed. If we are eating late at night, we’re keeping our bodies in the process of digestion and not letting our stomach, liver, pancreas, and all the other digestive organs rest, which they need at the beginning of the night. So try to cut back on your food intake and try not to snack in the evenings because unless you’re going to be active, you’re just going to store that food anyway. And that is definitely not how to lose belly fat.

Another thing that affects our sleep is alcohol. As much as it’s delicious with a meal, it can impact our bodies negatively if consumed on its own and before bed. Firstly, alcohol is a muscle relaxant so it causes many people to snore. Secondly, the liver converts alcohol into acetate, which is a form of vinegar, and that process will disrupt our sleep about 2-3 hours in. Also, many people may not know this but all alcohol has calories (even the hard stuff) so, the more you consume, the more belly fat you have, unless you’re working out right before bed to counteract the weight gain.

Finally, let’s talk about caffeine. For about a third of the population, caffeine is a cortisol stimulant. (Cortisol is the hormone that awakens us.) We don’t want to increase cortisol in the evening because it will override the sleep beckoning hormone melatonin.

How Stress Affects Sleep

The last section of this “Insomnia Buster” mini-lecture discusses stress. To help with insomnia we have to do something about managing stress. Relentless stress, day after day, causes our hormone Cortisol to stay elevated. And Cortisol will always override our sleep hormone – Melatonin. Some of our stress is a result of organizational thinking; like trying to remember what’s on your plate the next day or getting to the board meeting on time. All that’s orbiting around in your brain before bed and you’re not going to allow the unconscious part of your brain to drop until you deal with it. So get out your phone and plug those things into your calendar; then, your unconscious brain can let go of all those things orbiting around.

The other form of stressful thought is concern about our own self or others. Which is more of an emotional form of thinking. These thoughts also need to be released from the unconscious part of the brain through typing or writing in a journal. It may sound silly, but the act allows our unconscious brain to let go of its vigilance, and then cortisol will drop. You can empty your mind and allow Melatonin to seduce you into sleep.

For more about sleep hygiene, read our Sleep Hygeine Checklist article, and to book a stay at Mountain Trek to enjoy deep, restful sleeps at our luxurious lodge,


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, 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:

Why Mountain Trek Is The Perfect Girls Getaway

Girls-Get-Away-2

Need an escape and health reset? Looking for a healthy alternative for your ultimate bachelorette? At Mountain Trek, enjoy lots of sunshine with clear blue skies and stunning views of the mountains, lakes, and rivers in this beautiful area of British Columbia.

Launch into recreation, relaxation, and retreat. You work hard all year round, and now it’s time to consider taking some space for yourself. Leave behind the stress and worry of your job, your child-rearing, or whatever it is that occupies so much of your time, if even for a little while. It’s a great thing to reward yourself with a healthy vacation, but imagine bringing along your girlfriends so you can all help support and encourage each other to get in shape and have fun!

Reasons for a Girls Getaway to Mountain Trek

1. The kids are away – time to play

Leave the children at home and enjoy this perfect opportunity to get away from your day-to-day and spend some much-needed time with your friends getting fit during the day and getting pampered at night with our massages, saunas, and world-famous hot springs.

Girls-Get-Away-1

2. Have the outdoors all to yourself

Can you imagine having the mountains all to yourself? The south-central region of B.C. is perfect because unlike areas such as Banff, Whistler, and every national park in the United States there are fewer tourists around. We’ll go on such iconic hikes as Idaho Peak and Fry Creek and it will be just you, your friends, and some of the most stunning mountainous views in the world.

Nordic-Fitness-Trekking-at-Idaho-Peak
3. Get on track for the year

Take time out for yourself to learn healthy routines and indulge. What better way to get into a healthy mindset than to visit Mountain Trek and discover all the ways to shed stress and be healthy. Eat delicious meals, boost your vitality and metabolism, become more active, and get your year back on track with all your closest friends by your side.

Girl's Get Away at Mountain Trek

4. Have a guaranteed support network when you get home

Sometimes the hardest part about attending Mountain Trek is leaving. It can be difficult to incorporate the healthy aspects of the program when you get back to your day-to-day but if you and your friends all return from the fitness retreat at the same time, you’ll be there for each other and help each other through those moments when it’s tough to stay on track. You’ll have a fitness friend, a confidante, and someone to share recipes with.


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: