Keeping active in the Greek winter lockdown

One of the things I’ve committed to throughout this second lockdown to look after my health and wellbeing is keeping up with my daily walks. If any of you have been following my blog for a while you’ll know that walking is my number one recommendation to keep fit and healthy. Walking is such a good way to stay active without stressing out your body and it does wonders for your mental health too. Whenever I am feeling suffocated or anxious, I head out for a half an hour walk and listen to some music or an inspiring podcast and I feel so much better! Walking at a moderate pace gets your heart rate up enough to boost your circulation and burn fat without depleting your energy and leaving you exhausted. It’s the perfect exercise for beginners as it’s low impact and you don’t need any equipment. If you are looking to improve your fitness and don’t know where to begin, just start walking daily and take it from there.

I love walking outside in nature and being in Greece this winter, we really have really experienced the extremes that nature has to offer. Only last week we were walking along the coast in the south of Attica enjoying the 20°C sunshine and dipping our toes in the Mediterranean. A few days ago I was out and about when it started raining and blowing a gale. Then yesterday we had a real snow day and we were fully kitted out in our coats and boots to hike up the local hill. And I don’t just mean the kind of sleet that turns to mush as soon as it hits the floor, we’re talking 20cm of powdery white snow. It was like being a kid again waking up to this magical winter wonderland. I love it! We walked through the park and saw some pretty impressive snowmen plus all of the destruction where the heavy snow caused huge tree branches to come crashing down. All the cars were buried under a foot of snow and it was like the world came to a standstill. There was even that eerie silence you get during when the snow dampens out the white noise.

Apart from walking of course I have been keeping up with my yoga practice. Yet another thing that’s keeping me (relatively) sane and able to cope as we move into our fifth month of lockdown.. Yoga really is an amazing way to look after your health during these challenging times. You can read my post about the many physical and mental benefits of yoga and how to start a home practice here. I’ve practiced yoga for many years but once I started teaching regularly, I found that my personal practice took a back seat so this year I have really dedicated myself to a regular practice. It’s really easy to fall into the routine of doing similar routines and not progressing so I decided to try out some different styles from the slower paced, alignment focused hatha yoga that I teach. I’ve experimented with different online teachers and right now I am building my cardio fitness through faster vinyasa flows and my flexibility through deeper, yin practices. Combining different styles of yoga really gives you that all round fitness of strength, agility and flexibility as well as helping you to be more calm and connected to yourself and the world around you.

I’m also working on some more advanced poses like forearm stands and deeper backbends. I think it’s so important to keep challenging yourself and moving out of your comfort zone to improve your fitness and keep things interesting. But the most important thing for me these days is to have fun with it! Gone are the days when I push myself through exhausting high intensity intervals or long distance running for the “results”. If I feel like it I will do those things but I know that you don’t need to do that to be fit and healthy and pushing yourself too hard can cause more harm than good. I learned the hard way years ago that chronic over-exercising leads to your body fighting back with injuries, fatigue and extreme hunger. Not fun!

Nowadays I know it’s important to live an active life but I will never let exercise take over my life. This is something I recommend to all of my health coaching clients too. Keeping it simple with a workout routine that feels achievable and enjoyable is the best way to ensure you stick at it in the long term and don’t give up as soon as life gets in the way. What used to be considered “extreme” with fitness is now seen as normal. We are made to believe that we aren’t fit unless we are running marathons or squatting 100kg in the gym but in truth, our bodies weren’t designed for these unnatural movements or to be pushed to these extremes. Yes we can go for it if we want to challenge ourselves but it’s not necessary to be healthy. It’s much better to live an active life, focus on moving your body in an enjoyable way and keeping mobile and agile.

So, now that that rant is over.. some news! Apart from keeping physically active, I am also keeping mentally active with a big project I am working on to be launched on this site very soon. Hint – check out the new page on my site menu. This is something I’ve wanted to create for a long time and I finally have the time and the resources to do it so watch this space! I’m hoping that the project will be live in a couple of months time and I’ll be offering it at a great value for early birds. If you’re interested in learning more drop me an email at lovemoonlife.mail@gmail.com

Over to you…

I hope this post inspires you to keep active during the winter, where ever you are in the world. Let me know in the comments below what your favourite ways to keep fit at home during the winter/lockdown!

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Real health #29 The healing power of nature (plus our Greek lockdown adventures!)

We are heading into our 4th month of lockdown here in Athens and it’s getting pretty tough! Being forced to stay at home for so long has made me realise just how important nature is for our health and wellbeing. We go for walks around our local area every day but it’s just not the same as getting out “into the wild”. If we haven’t escaped the city for a week or so I start to feel suffocated and I crave fresh air and expansive landscapes. Being enclosed in a house, staring at a screen is definitely not how humans are designed to live and I’m sure we are going to start seeing the negative impacts of this type of lifestyle even more over the next few years.

But why is nature so good for our wellbeing? There have been many scientific studies proving that nature helps to reduces stress levels, calm anxiety and improve your mood. Fresh air in your lungs and sunlight on your skin can sometimes be just the medicine you need to recharge your energetic battery (plus the vitamin D boost of course!). I know whenever I leave my phone at home and head out for a hike or sit by the sea for a few hours I feel like a completely different person. There’s something about the natural beauty and slow pace of nature that makes me feel relaxed and at peace. My breathing becomes deeper and slower and the tension in my body melts away.

I become much more present and mindful of the world around me instead of being focused on my to-do list, the latest news alert or my own worries. When we leave technology and the constant influx of information behind, our minds are free to wander, daydream and process things on a deeper level. When I was writing my first research paper, my most creative times were when I was out walking by the river or at the local nature reserve. The beauty and mystery of nature is inspiring and helps you to see things from a new perspective when you feel stuck. Nature truly is healing on so many levels. I think it’s so important now more than ever to try and get out in nature as much as possible.

So I wanted to share some of the beautiful places I have been able to visit during this lockdown. Partly as a reminder to myself how good it makes me feel and to motivate me to get outside whenever I feel low. Also hopefully to inspire you to explore your local area and find some hidden gems too! Our lockdown rules say we have to stay within the region of Attica which is pretty annoying as I can’t wait to get out and explore the rest of Greece. Nonetheless I feel lucky to live in the area we do as it is pretty green compared to central Athens and we have access to the beach and the mountains within an hours drive. But where ever you live you can find your piece of nature whether it’s the local park or even your own garden.

The view of Athens from the top of the hill in our area..

And a couple of photos from our hike at Mount Parnitha in December..

Playing on the beach at Saronida on the South coast of Attica..

Same coastline, a much sunnier day..

And a couple of weeks later snow! (a hike isn’t complete without some the yoga poses)

Finally what would nature be without some cute lil’ animals?

And I can’t leave out my own crazy fur baby who is always keeping us smiling

It makes me happy looking back at the fun adventures we’ve had over the last few months, even if we are stuck at home 90% of the time. The only thing missing is family and friends to share it with which saddens me a lot. I think this lockdown is harder for everyone, partly because of the winter but also because it’s gone on so long now. I just can’t accept the idea of the “new normal”. But I am staying optimistic, hoping that this passes soon so we can all get back to enjoying our lives. And for now we will continue to make the most of things and escape to experience the healing powers of nature as much as we can!

Over to you…

I hope you enjoyed this more fun style of article and the series so far. Let me know in the comments below your favourite place in nature to escape to.

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how to have a healthy christmas - move your body

Staying healthy during the holidays / How to have a healthy Christmas

I want to start by saying this won’t be the typical health blog about how to restrict yourself and avoid temptation at Christmas. If you have been reading my posts for a while you will know I am all about seeing the big picture of health, listening to your body and building sustainable habits rather than extreme dieting and intense workout regimens! Nonetheless this is a post about how to stay healthy during the holidays and these are my top tips for how to have a healthy Christmas.

Relax and surrender

Whatever you do, now is not the time to be stressed about not meeting your health goals. If you are trying to lose weight or improve your fitness and you feel like the holidays are getting in the way, try not to stress as it will only slow down your progress. If you want to have a healthy Christmas, I suggest you focus on allowing your body and mind to truly relax. If you have time off work, use the time to have fun and do things that you enjoy. I know it’s tricky this year with not being able to see friends and family but there are lot’s of things you can do at home like watching cosy movies, starting creative projects or playing games with people you live with. Try to take your mind out of the information overload that is the internet and be present and mindful throughout your day. Let your thoughts slow down, your breathing become deep and the tension in your body melt away. A couple of weeks of true relaxation will help your body to recharge, your metabolism to restore itself and be ready to hit your health and fitness goals in the new year.

Enjoy your treats

Like I said, Christmas is really not the time to deprive yourself and stick 100% to your diet. Who wants to spend the holidays constantly restraining themselves and avoiding temptation? Who wants to be counting the calories in Grandma’s Christmas dinner or saying no to their piece of the Christmas pudding? Dietary restraint has been shown to lead to over eating later on so it is much better to have a yummy treat here and there and truly enjoy it. The days are short and the weather is cold and there’s nothing like a comforting hot chocolate and Christmas cookies to make you feel warm inside. BUT if you want to stay healthy during the holidays, I’d say really be mindful about the treats you are eating and go for quality over quantity. That doesn’t mean spending a fortune on expensive chocolates, but it is more about choosing treats which are made with real ingredients rather than cheap, mass produced boxes of biscuits that don’t even taste that great. Choose things that you genuinely enjoy and savour them when you eat them. And brownie points if you can make them your self!

Keep moving

This one is especially important this year as most of us are stuck inside unable to go out and socialise or travel. We are spending more and more time in front of our screens and this sedentary lifestyle is not the best from our health. If you want to stay healthy over Christmas, try to incorporate a bit of movement every day. It doesn’t have to be anything extreme but 60 minutes of low intensity exercise like walking or yoga or 30 minutes of moderate intensity exercise like jogging, cycling or body weight exercises will help to keep your body mobile, release mood boosting hormones and help to keep your blood sugar stable. Establishing a good routine with moving your body now means you will have a solid fitness foundation to build on in the new year if that is your goal. Outdoor sports are the one thing we are allowed to do right now so take advantage of the opportunity to go on winter walks with people you live with or maybe try out an online fitness class if that’s not your cup of tea. Find a way to move your body that you genuinely enjoy and you’ll be well on your way to a healthy Christmas.

Enjoy seasonal fruits and veggies

Even those there are lots of produce that isn’t available over the winter, especially if you live in a colder climates like the UK where I am from, there are still plenty of seasonal fruits and veggies to enjoy over Christmas and into the New Year! Here in Greece we have lots of citrus fruits and pomegranates right now and in the market there are plenty of root veggies and dark leafy greens. Two things I haven’t seen yet which I’ll miss this year are brussels sprouts and parsnips! Wherever you live, Christmas is a great time to lookout for local and seasonal produce and experiment with new recipes like Deliciously Ella’s maple roasted sprouts or BBC good food clementine winter leaf salad. When we eat intuitively, we naturally crave fresh and earthy tastes to balance out the holiday treats so go for it and eat your 5 a day to stay healthy during the holidays.

Stay connected

Even though we might be stuck at home and not able to be out and about as usual this year, it’s so important to stay connected as best as you can. Whether that is through phone calls or video chat with friends and family, joining online groups and virtual meet ups or even by sending Christmas cards. It’s a tough time for many people, especially when we are forced to be alone and it’s so easy to isolate ourselves when we are struggling and feeling down. So don’t be afraid to reach out to loved ones to get support and to talk about how you are really feeling over Christmas. Staying connected is such an important part of staying healthy during the holidays so see if you can make it a priority to connect with others in whatever way feels best for you. Personally I am sad to not be able to make it home for Christmas for the first time in my life but we will be having our Christmas dinner tradition via Skype!

Over to you…

I hope this post helps you to have a healthy Christmas and enter the New Year feeling happy and refreshed. Let me know in the comments below if you have other top tips for staying healthy over the holidays!

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Travelling with a pet during COVID19

Wow what an intense month! We have finally arrived in Athens, Greece after an extremely stressful and emotional journey. We decided to move here from the UK back in September so it’s been a mad few weeks preparing for the move, packing up the house and organising our travel. I brought my cat Teddy too as there was no way I could leave him behind so I had to make sure he had all the right vaccinations and paperwork to travel too. I knew it would be a challenge but I wasn’t prepared for what was to come.

Our saga began on Thursday morning… the courier was coming any time between 7 and 10am so transport our stuff to Greece and I was up before 6am because I had too many things on my mind. I let Teddy outside and he came in about 15 minutes later crying and scratching at the door. I let him in and he ran straight under the bed to hide. I didn’t think anything of it because he was a bit anxious with all the activity in the house so I just put some food out for him and shut him in the bedroom whilst we loaded the van. After the courier had left, I managed to coax Teddy out from under the bed and realised he was limping and had a swollen jaw. I couldn’t believe he had got hurt the day before we we due to travel after 6 months of no issues at all!

He seemed pretty stressed and not himself so I called the vet who said to bring him in. I had already handed back my company car so I had to take him in a taxi. Thankfully everything was ok the vet told me had been in a cat fight and been bitten on the leg but he gave him some painkillers and antibiotics and said he was fine to travel. The rest of the day was pretty relaxed until 7pm when I was checking whether I should feed Teddy before the flight in the morning when I realised I had packed his pet passport and vaccine certificates in the boxes to Greece which he needed to fly. Only one word – NOOOOO. I was in such a panic as the vets was already closed and I didn’t think I would have time to organise it in the morning. Luckily, I called the vet just in case and he was still there and told me to come at 9am to pick up a new one. Although I would have to pay full price (even more than a human passport!) I didn’t care at that point.

So on Friday it was another early start and taxi to the vet but we managed to get it sorted and then our journey began. We set off at 10am and travelled to London St Pancras by train from Nottingham which was fine although a bit uncomfortable with the masks and everything. Teddy didn’t like the noise too much or being stuck in his carrier but he was ok and settled down. I used a Pet Remedy, a calming essential oil spray for animals, on his carrier and blankets and it seemed to help. Things were going well, until Yannis realised we hadn’t completed the Passenger Locator Form for COVID19 travel and that it had to be filled in the day before travel . He was stressed I was pretty calm because I was sure they would help us at the airport and it would be fine.

We changed to the underground to travel from St Pancras to Heathrow Airport. That was pretty nasty, it was more full than the train and some people weren’t even wearing masks. Teddy hated it and started shaking but I covered his carrier with a blanket and he calmed down. We made it to the airport around 1pm and grabbed some lunch before heading to the bag drop. Straight away we saw the sign “No QR code – No travel” and my heart sank. We couldn’t get the QR code without completing the Passenger Locator Form and the system wouldn’t let us do it because it was too late. We asked the attendant from Swissport if there was any way around it and she said no exceptions, you have to change your flight.

At that point I just collapsed and started crying, somehow having Teddy with us made it feel like even more of a big deal but also I was just emotional after all the stresses of the previous weeks. Luckily Yannis was there to support me and after a lot of argument with Swissport he managed to book onto 4.30pm flights the next day which cost us £500 as the flight was full. There was a 12pm flight too which would have cost £700! We were so frustrated at the system, especially because it was only Greece that had the day before rule and Aegean Air had only mentioned it in tiny small print at the bottom of the check in reminder email. There were two other groups in the queue behind us who had the same issue and the cashier told us at least 20 people per day were making the same mistake. This just made us even more angry!

We found a cheap pet-friendly hotel nearby with rooms available. It was a 5 minute journey and the taxi driver said it would cost £25 – insanity! We were in serious money saving mode now so we went there on the free airport bus instead. We spent the night in the hotel room, I went out and bought a chippy tea and some beers for us and some cat litter and used a cardboard box with a bin liner as a make shift litter tray for Teddy. He seemed ok just a bit confused but we were totally exhausted. Yannis checked our tickets and realised that Swissport hadn’t booked the luggage or Teddy onto the flight even though we asked three times and they assured they had. We called Aegean to fix it and they told us there was no space on the flight now but Yannis persuaded them to let us onto the earlier flight which had space at no extra cost.

So the next morning we arrived back at Heathrow for round two. When we went to the bag drop off and asked where the pet area was the attendants looked at each other confused and said they hadn’t been expecting an animal and that there was no space in the hold – WHAAAAT?! They said we could change our flights again or he could come in the cabin with us but they said his carrier was too big as I had bought him a bigger dog one so he would be more comfortable. That was the last straw, we were so annoyed and after more arguments we were adamant that we were taking Teddy on the plane and I would put his carrier on my lap. After all of that stress and money spent there was no way we weren’t flying to Greece that day.

The next challenge was getting through security. I have never travelled with a pet so I had no idea what to expect. We had to pass security ourselves then take Teddy to a search room and take him out of the carrier so it could be passed through the scanner. Yannis had to hold him for 5 minutes as the security officer said “whatever you do do not let him onto the floor”. Anyone who has met our cat will know he does not like being picked up and he will fight to the death so Yannis had to hold him Simba style while he was kicking and scratching and then had to get him back into the carrier after. Not an easy feat. After that he seemed really stressed and I felt so awful. We found a spot to sit in the waiting room and I sprayed more of the calming spray and played classical music on my phone next to his carrier. It might sound crazy but it did help!

Now for the final stressful part of the journey, actually getting on the plane. We had to take Teddy to the back of the plane during take off for safety reasons but then I could have him on my lap for the rest of the flight. He absolutely hated it. He was crying so loudly and trying to escape the carrier during take off and then he was shaking uncontrollably and panting for the rest of the 4 hour flight. I was so upset and scared he would have a heart attack or something, even though I know shaking is a natural reaction for animals who get scared. I was seriously doubting whether this was a good idea at this point, I had genuinely been optimistic that he might be a bit nervous but then would fall asleep once we were in the air. At least it was better than him being in the hold because I could talk to him and put my hand inside the carrier.

I will fast forward the flight as it was just me holding my breath hoping that Teddy would be ok. I couldn’t focus on my book or podcast I just sat there wishing for it to be over. Once we were on the other side, the wait for the luggage seemed to last forever but finally we were in a taxi on our way to Filothei. We got to the house and I let Teddy out of his carrier in the bedroom. He hid under the bed for 5 minutes but after that he recovered and was exploring the room as if nothing happened. He calmed down and ate some food and I could finally relax. We were both so knackered after the journey, we ate and went to bed around 10pm. I feel like I am still recovering but feeling much better now and Teddy is settling too although he is still not fully himself. I read that it can take up to a week and he has had quite the ordeal.

So now it’s time to relax and explore Athens. I can laugh now and the whole journey can become a distant bad memory. It was definitely worth it but I doubt I will ever travel with an animal again in my life – definitely do not recommend!

Work with me!

After a lot of deliberation I’ve finally decided to put myself out there and offer 1-2-1 health and nutrition coaching. I’ve been studying and practicing what I preach for years now and it’s time for the next step!

You can check out my credentials on the home page and if you are interested in hearing more then contact me via the form on the Work with me page. I will be offering discounted rates on all services for the first 3-6 months so go ahead and take the leap if you are looking for support in developing a healthy lifestyle that allows you to reach your goals whilst being kind to your body and remaining sane in the process!

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Dealing with sleep disturbances

Insomnia is something that has been part of my life for a looooong time now. I’ve never been a night owl or someone who can sleep in till noon but I did used to have a healthy sleep pattern and wake up feeling refreshed. Somewhere along the line this got disrupted and I’d say for the last 5 years my sleep has not been great. I’ve probably averaged around 5-6 hours a night and after a while it really started to take its toll. Its only been in the last month or two that I finally feel more balanced and that I have a healthier relationship to sleep so I wanted to share a few things I learned along the way.

What are the types of sleep disturbance?

In my experience there are 3 main types of sleep disturbance:

  1. Not being able to fall asleep
  2. Not being able to stay asleep (or waking up too early)
  3. Not getting quality deep sleep

These can be acute (short term) or chronic (long term) and can happen for many reasons. I tend to fall into the second category, I can fall asleep easily but I often wake up in the middle of the night or very early in the morning and struggle to get back to sleep. However I have spoken to lots of people who have the opposite problem and lie awake into the early hours not being able to fall asleep then struggle to get out of bed in the morning. The third type is probably more common than most people realise as it has become the norm to not feel refreshed in the morning then plough through the day using coffee to keep us awake.

What causes sleep disturbance?

So many things are at play in the quality of our sleep that its hard to say the “true cause”. Often its a combination  physical, psychological and environmental factors. Many people today are stressed with the high pressure, busy lifestyles we lead. Anxiety and worry as well as other mental conditions can lead to sleep disturbance or insomnia. For others it could be physical such as pain or discomfort, caffeine or alcohol intake, blood sugar imbalance or nutritional deficiencies. In some cases environmental factors such as too much noise or light in the bedroom, use of phones or laptops in the evening or being too hot or cold in bed.

For me, it is mostly psychological and definitely related to stress and my “type A” personality of wanting to do things well. This means I often have things on my mind even when I don’t realise it and can wake up in the night planning what I need to do the next day. Anxiety around sleep also doesn’t help as worrying about how much sleep I am missing out on and how tired I will be just exaggerates the problem and keeps me awake.

What can we do to improve sleep?

There are some absolute basics of “sleep hygiene” which I think is always a good place to start:

Technology

Make sure you have a blue light filter installed on your phone/laptop if you use them in the evening. The blue light emitted from screens makes our brains think it is day time and can mess with your body clock and sleeping patterns. Even better, switch off all devices at least an hour before bed

Lighting

Again on the topic of light try to dim the lights as much as possible in the evening. Lamps, fairy lights and candles are all great to help you wind down in the evening and get ready for sleep. Himalayan salt lamps are really beautiful and are said to boost energy, clean the air and aid better sleep. When you actually get into bed it should be as dark and cave like as possible. Blackout curtains are great, especially if you live somewhere with a lot of artificial light or where it gets light early in the morning. I also sleep with an eye mask as I find it comforting and part of my sleep routine. I found a super comfy cotton one (here) which doesn’t put pressure on my eyes and it’s really made a difference.

Temperature

Our body temperature actually drops to its lowest point during the night as we are not moving or digesting food to generate heat. The recommended bedroom temperature for optimal sleep is 16-18°C (60-65°F). Check you don’t have your heating set too high in the winter and try to keep your bedroom as cool as possible in the summer. I’ve never tried it but apparently putting your sheets in the fridge is helpful

Noise

If you live in an apartment or on a busy street it could be something as simple as noise keeping you awake. Its not something you can easily control unless you want to move out into the countryside but I have found ear plugs really helpful in getting a better night’s sleep. I have tried all sorts of different ones so you might need to try a few until you find a comfy pair. I like the mouldable silicone ones (these) as I sleep on my side and the foam ones stick out and feel uncomfortable

If these don’t work what can I try?

Caffeine

Everyone is different when it comes to caffeine and only you know your body best. I used to rely heavily on caffeine, even more so when I was struggling with sleep as it was the “only way” to get through the day when I was feeling exhausted. I managed to decrease to one coffee in the morning so I thought this couldn’t possibly be affecting my sleep over 12 hours later but actually caffeine takes a long time to break down in our body. It has an average half life of 6 hours which means if we drink a coffee at 10am then half of that will be in our system at 4pm and a quarter still at 10pm. Who would drink a quarter coffee before bed an expect to get a good nights sleep?? Once I managed to quit coffee altogether it really helped my sleep and energy levels during the day (after the first few difficult days!). If you don’t know if you are sensitive to caffeine give it a try for a couple of weeks as this could be the key.

Hydration

We are always bombarded with messages these days telling us to drink more water to be healthy. I do agree that hydration is important but we can over do it. If you are peeing every hour and it is clear, you are probably overdoing it. I know I have definitely gone through periods of waking up during the night to go to the bathroom and for a healthy person this shouldn’t happen. If this is you then try to have your last drink after dinner, maybe a herbal tea or other relaxing drink, a few hours before you go to bed. Make sure you are drinking during the day and taking in hydrating fruits and vegetables but there is no need to drink pints and pints of water as your body will be unable to absorb it.

Relaxation

This one is not always easy but allowing yourself to “wind down” before bed is really important. Give yourself half an hour to an hour before you head to sleep to sit quietly and listen to music or read a book. Maybe do some stretching or yoga if this is your thing or find another relaxing activity that you enjoy. Try to avoid intense tv programs or heated debates before bed as this can increase your stress hormones and keep you awake. If you have a family to look after it can be hard sometimes to find this time but having a routine before bed can help to program your brain and prepare for better sleep. It can be better to stay up an extra 30 minutes to give yourself this time and get better quality sleep that to head to bed in a stressed out state worried about not getting enough sleep.

Journalling

It might seem cliche but writing in a journal before bed can be a great way to empty your mind and allow your brain to relax into deep sleep. Try to get any worries and stresses of the day out of your head and onto paper. Even if you are resistant to writing at first just start and over time it will get easier. If you are someone like me who tends to run through their to do list in the night, try to write it all down before bed. What needs to be done, what have you done so far to work on it and what will you do tomorrow? Close the book and put it away in a drawer before you go to bed and that will signal to your brain that it is safe to relax until the morning.

Exercise

Moving our bodies is necessary part of a healthy lifestyle but can also help with sleep. Using energy and getting the blood flowing helps our bodies to detoxify and release tension. It doesn’t have to be anything extreme but getting 30 minutes of movement on a daily basis can really help improve sleep quality. Walking, yoga, dancing, jogging, cycling… anything which seems fun to you just give it a go and see how you feel. On the other hand if you are working out intensely in the evening, this could be contributing to sleep issues as it can raise cortisol levels. Exercising in the morning is best but if the evening is the only time available to you try to get your workout in before dinner and allow your body a few hours to relax again before bed.

I’ve tried all of this what can I do now??

Aromatherapy

Relaxing scents such as lavender can help to calm down your nervous system and prepare for sleep. Try scented candles or oil burners, oil diffusers or have a relaxing bath with essential oils and salts added in. You can also get lavender sprays for you bedroom or pillow which can help you brain to associate the scent with sleep.

Supplements

I have tried over the counter sleep medications in the past and not enjoyed the experience. They would help me to sleep through the night but I never felt refreshed adn would often feel more groggy and foggy headed than if I’d been awake all night. On the other hand I have found herbal remedies and supplements to be effective. My favourites contain chamomile, valerian root, sour cherry, lemon balm and lavender as well as B vitamins and magnesium which both help with relaxing the nervous system. Two I like at the moment are “Bee-rested” and “Melissa dream” which can be found in the UK but there are many similar products out there.

Mindset

I’ve saved this one till last but it is actually one of the most important ones and that is your attitude towards sleep. I know I have been in a panic and tears many times in the morning after having barely any sleep and having to get up and go to work. But I start to question myself and think “so what if I’m tired, what is the problem”? This raised so much resistance in me at first but actually I realised that the pressure and worry I was putting on myself was making the problem worse. I was defining myself as an insomniac which was programming my mind to attach to the problem and prevent me from getting back into a normal routine. Once I accepted the situation and stopped panicking when I woke up in the night I started to feel and sleep better.

What should I do if I wake up in the night?

Finally I want to give a few tips about what to do if you wake in the middle of the night or early morning and can’t sleep. I know I have been there and it is a very frustrating, isolating and lonely time. I used to toss and turn in bed sometimes trying to sleep for 4 hours before having to drag myself out of bed. Now I never stay in bed longer than half an hour if I’m not asleep. The best thing to do is to get up, go into another room and sit quietly in dim lighting until you feel ready to sleep again. Try reading or journalling or any other activity. Instead of worrying about being awake, see it as bonus peaceful time.

I hope some of these tips can help any of you struggling with sleep. It can be the most frustrating thing and it really affects our quality of life and don’t have the energy to do the things we enjoy during the day. If you have any stories or extra tips please share in the comments as I think this is a really important topic 🙂

 

 

 

 

 

An imperfect beginning

I have put off starting this blog for a while now. Partly because I wasn’t exactly sure of what I wanted to write about but mainly because I wanted it to be perfect.

I thought that I needed to know everything before I shared what I have learned.
I  wanted to have perfect health before I wrote about my journey.
I was worried that whatever I wrote wouldn’t be good enough.
I was waiting for a less crazy time in my life when I could give 100% to every post.

But let’s be honest, if I waited for the ideal moment then I’d never start.

“Perfectionism is self-destructive simply because there is no such thing as perfect. Perfection is an unattainable goal. Additionally, perfectionism is more about perception – we want to be perceived as perfect. Again, this is unattainable – there is no way to control perception, regardless of how much time and energy we spend trying.”  
Brené Brown

There is never going to be a perfect time or perfect topic or perfect story. Now I realise that if I’m not writing this blog for anyone else then why does it need to be perfect. Chances are no one will read it anyway amongst the billions of blogs out there so I am doing this for me and if it ends up a complete mess that’s just fine.

But as you are reading this, welcome to the imperfect beginning to my imperfect blog! I’m feeling pretty lost with my health right now struggling with insomnia, exhaustion and generally not myself. I am becoming reacquainted with my monthly cycles after struggling with hormonal issues for most of my life and woooooww this stuff is fascinating. I am convinced that paying attention to our monthly cycles as women is key to feeling happy and fulfilled in life.

If you are interested in learning more about how to embrace and live in flow with your hormonal cycles and experience your best health feel  free to follow along and learn from my wins and struggles as I go. And please send me a message as I’d love to start a conversation with like minded people 🙂