What is sleep syncing, and how can you try it?

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Try the wellbeing trick that could transform the quality of your sleep

What is sleep syncing, and how can you try it?

When the quality of our sleep plays such an important role in our overall wellbeing – as well as our ability to successfully navigate our jobs, relationships, and responsibilities – it makes sense that we want to get it right.

That said, finding what’s right for us may take some time, and is likely to require a bit of trial and error. For one person, it may be playing sleep sounds as they fall asleep, for another it could be about changing their diet, or perhaps beginning a journaling practice in order to let go of the worries that usually keep them up at night.

But now, there’s a new option that could be the answer for you: sleep syncing. All about tuning into your body's natural circadian rhythm, sleep syncing requires you to think about, and adapt, your daily routine to line-up with what your body naturally wants to do.

“Your circadian rhythm, otherwise known as your sleep-wake cycle, is your internal body clock which follows a 24 hour cycle and is influenced by many internal and external factors as well as light and dark,” Martin Seeley, sleep expert and CEO of Mattress Next Day explains. “It works to control hormone release such as melatonin and helps keep your body in a good routine.

“Sleep syncing is when you create a routine that ensures your body is sleeping and waking when it should be, giving your internal clock a gentle nudge. Sleep syncing can help improve sleep quality, increase energy levels, and help to maintain a healthy body.”

How do I sleep sync?

Let’s be honest for a minute, most of us have a routine that we have to abide by to some extent – whether that means sleeping around work, caring responsibilities, or anything else. But that doesn’t mean that sleep syncing won’t work for us. Instead, it’s about gradually aligning our lifestyle with our biological rhythms in order to wake up feeling refreshed and energised. So, how do we do it?

1. Work out what your schedule should be

As Martin points out, going to bed and waking up at the same time every day (yes, even on weekends and days off work) is a great way to regulate your body’s internal clock – which will, in turn, make it easier for you to fall asleep and wake up. So, have a think about what times work for you. The average adult needs eight hours of sleep each night to feel refreshed and energised, but you may find that you need more or less. Experiment with different lengths, perhaps noting how you feel in a journal or sleep tracker. Once you’ve got a good idea of how long you need to be asleep, you can then plan for what time you should go to bed, and when you should set your alarm for in the morning.

You may also want to think about establishing a calming bedtime routine. Perhaps incorporating some self-care, journaling, reading, or light yoga.

2. Try to get natural sunlight in the morning

Don’t underestimate the power of the sun in regulating our bodies.

“Waking up to natural light can be a great way to wake up,” Martin explains. “This notifies our circadian rhythm that it's time to get up.”

When you wake up in the morni

Garlic Lover’s Warm Potato Salad

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Garlicky roasted potatoes are tossed with fresh herbs to create an unforgettable warm potato salad that can be served hot or at room temperature.

When I say that this potato salad is a garlic lover’s dream come true, I’m not exaggerating. I have made this twice already this week and I plan to make it again next week too.

Garlic Lover's Potato Salad - get the recipe at barefeetinthekitchen.com

If you’ve known me for long, you know how much I love sharing awesome recipes that come together with a minimum of fuss.

This Garlic Potato Salad is a great example of how simple fresh ingredients can be used to create a memorable meal with just a few minutes time spent in the kitchen.

Here in Phoenix, we’re well into the crazy heat of summer. And once it gets hot outside, there isn’t much I like more than foods that I can pull together early in the morning and either reheat or serve cold or at room temperature whenever we’re ready to eat later in the day.

Served warm or cold, Garlic Lover's Potato Salad is a hit! - get the recipe at barefeetinthekitchen.com

Garlic Potato Salad

The Garlic Lover’s Potato Salad isn’t your typical mayonnaise potato salad. This potato salad is delicious served hot or at room temperature.

Garlic Potato Salad is a warm potato salad that starts with tiny baby potatoes that are roasted until crisp on the outside and fluffy inside. After roasting, the hot potatoes are coated with an abundance of garlicky oil and vinegar before being tossed with plenty of chives and parsley.

Have you tried a warm potato salad? If not, I recommend starting here. I just plain love this one. There’s no need to keep it cold if it’s left out on the counter for a few hours.

127: Cultivating a winning mindset with Charles D’Angelo

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Today I’m excited to have author and celebrity weight-loss coach Charles D’Angelo on the show! Definitely take a listen to this one and let me know about your biggest takeaways on Instagram. <3

Here’s what we talk about: 

– Mindset: how can you cultivate a positive mindset, especially when you feel defeated

– His mindset tips for achieving health and fitness goals

– Resources that he loves and would recommend (books, podcasts, websites, etc)

Here’s more about Charles D’Angelo:

At 16, Charles was 360lbs, bullied, eating lunch alone, and unhappy. Following a health scare, he took his life into his own hands and turned the very thing that he was bullied about into his own empire.  He lost 160lbs, went to college, and created a life for himself. During his own weight loss journey, Charles dug deep, figuring out why he chose to find solace in food and make himself a victim, rather than live life with the hand that he’d been dealt. Learning to take the emotion out of food pushed Charles into a new way of living. 

Connect with Charles on his website and check out his books here.

Resources from this episode:

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!

Check out Nutrisense here and use the code TFP for $30 off and 1 month of free dietitian support! The dietitian support is invaluable and helps you assess your data, make changes, and run experiments.

I love love love the meals from Sakara LifeUse this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a shipment this week; the lavender parfait has been my favorite so far.

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Finding financial support following a cancer diagnosis

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Over one million people living with cancer in the UK say this will be the ‘hardest year of their life’. If you’re worried about your finances, Macmillan Cancer Support is here for you

Finding financial support following a cancer diagnosis

The cost of living crisis is impacting many of us in some way or another, but for those living with cancer, this is an especially difficult time. Macmillan wants to raise awareness of the support that is available.

The latest data from leading cancer charity, Macmillan, reveals that 16% of people going through or recovering from cancer in the UK have had to sell their personal possessions or borrow money to get by. Almost one in three are struggling to pay their basic living costs, like food and energy. Even more worryingly, some people are resorting to unlicensed lenders such as loan sharks and, in extreme cases, are even at risk of being evicted from their homes.

In these desperate times, 39% of those going through or recovering from treatment are buying or eating less food and spending more time in bed to try and stay warm. These measures are putting their health and wellbeing at risk. What’s more, one in five feel that their current financial situation is not enough to see them through the economic crisis.

The rising costs we are all experiencing are in addition to the existing financial impact that a cancer diagnosis brings. Macmillan Cancer Support is calling for people to urgently access support, so what help is available?

Financial help

Receiving a cancer diagnosis is likely to change your financial situation. You may need to reduce your working hours or take more time off. Your expenditure may also rise as you accommodate hospital parking, transport, and bills such as heating to support your treatment.

Benefits

You may be entitled to benefits or other financial support from the government. To learn more about what you may be eligible for, you can contact the Welfare Rights Advisors on the Macmillan Support Line.

Energy

Cancer treatment often means people are spending more time at home and are needing to up their heating use to keep warm during their treatment. If you’re struggling to pay your bills, Macmillan can advise on the grants available and help you navigate conversations with suppliers.

Macmillan Grants

For those on a low level of income and savings, Macmillan can offer grants. These are small, one-off payments to help people overcome extra costs. Macmillan Grants act as an extra bit of help, not a replacement for support, so they may affect the benefits that you are entitled to.

Richard Pugh, Head of Partnerships at Macmillan Cancer Support, says, “We know that this is a very difficult time for many people and that it can be hard to make the first move in reaching out for support. It’s crucial that anyone who is feeling the pressure knows that we are here for them. We have specially trained teams on our Support Line who can offer confidential advice or simply provide a listening ear during this challenging time.”

Whether it’s benefits or emotional support, Macmillian is here for you. Get in touch by calling

Chicken and Bok Choy Stir Fry

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Saucy bites of chicken are tossed with crispy tender bok choy and a diced jalapeno in this flavorful Chicken and Bok Choy Stir Fry.

Chicken and Bok Choy Stir Fry

Stir Fry Chicken and Bok Choy

When I saw this recipe in an issue of Everyday Food, I immediately added Bok Choy to my grocery list.

This was a hit with every member of the family. It’s amazing how a great sauce will make even my pickier eaters devour every bite on their plates.

There is almost no heat from the jalapeno in this recipe, it simply adds another layer of flavor to the dish. Feel free to increase the amount of jalapeno to your heart’s desire.

I often increase the jalapeno because my family enjoys spicy dishes and a bit of heat is a terrific addition to this recipe.

Chicken Bok Choy Stir Fry in pan

Bok choy is a mild slightly sweet Chinese cabbage. The soft green leaves and flavorful crunchy stems add a delicious texture and color to this dish.

Bok Choy and Chicken Stir Fry

Stir fries come together fairly quickly over medium-high heat in one skillet. With that being the case, I recommend prepping all of the ingredients before turning on the stove.

Chicken Bok Choy Stir Fry ingredientsRead more
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