How Sleep Experts Get Through The Day When They’re Sleep-Deprived

Posted on 12/12/2022 by Boris Clair

If you’ve ever pulled an all-nighter or spent the night tossing and turning, you know how awful it can feel to be sleep-deprived.

Your body might ache, you may struggle to pay attention and your mood will most likely take a hit. This is because sleep is linked to nearly every important bodily function — it affects our immune system and our appetite, our stress hormones and our metabolism, our blood pressure and our cardiovascular system. Even a single night of poor sleep can trigger a wide range of health effects (which is why you may feel so crummy after that late night out).

Most of us need between seven and eight hours of sleep a night to feel alert and healthy the next day. But for whatever reason, that’s not always possible. In fact, a study recently published in JAMA Network Open found that nearly half of Americans are sleep-deprived on a regular basis.

The best way to combat sleep deprivation is ― well, to sleep. There’s really no quick fix, but there are a handful of tips and tricks that can make the day more bearable. We asked a few sleep specialists to share how they cope when they’re sleep-deprived. Here’s what they said.

Don’t stress about it

This is easier said than done, but it’s helpful not to get fixated on the fact that you’re sleep-deprived.

When Fiona Barwick, the director of the sleep and circadian health program at Stanford Health Care, is low on sleep, she reminds herself not to worry about it because she knows her body will do what it takes to get back on track.

Our sleep drive is a self-correcting system that naturally tries to keep the sleep-wake cycle in balance. “If we don’t sleep well one night, we’ll sleep better the next night. If we worry about it, however, our sleep will be worse,” Barwick said.

Expose yourself to light

Barwick also makes a point to expose herself to some bright light first thing in the morning. Our sleep-wake cycle is heavily dependent on light — daylight sends a signal to our brain that it’s time to get up and be active, while darkness sends the cue that it’s almost time to go to bed.

Exposing yourself to light when you first wake up “suppresses melatonin, which increases alertness and boosts mood,” Barwick said. It’ll also help keep your circadian rhythm in check, which should help you sleep more soundly at night.

Have some caffeine (but not too much)

It might seem obvious, but yes: Coffee helps. This is because caffeine blocks adenosine, a chemical in our body that increases the need for sleep. As a result, caffeine makes us feel less sleepy and improves learning and decision-making if you’re sleep-deprived, according to Dr. Andrey Zinchuk, a sleep medicine doctor with Yale Medicine.

But while it may be tempting to keep refilling your mug, it’s important to be mindful of how much caffeine you consume.

“I don’t have too much caffeine, as I want to avoid the crash that occurs when its alerting effects eventually subside,” Barwick said.

Dr. Wissam Chatila, a pulmonologist at Temple Lung Center and professor of thoracic medicine and surgery at the Lewis Katz School of Medicine at Temple University, advises against having that late-afternoon cup of coffee.

“If taken at the wrong time — e.g. late in evening — then they will interfere with sleep later on,” he said.

A little caffeine can go a long way after a night of poor sleep.

Take a catnap

If you’re able to squeeze in a 30- to 60-minute catnap, go for it. A short nap can improve alertness, sleepiness, memory and exercise capacity.

On the flip side, a lengthier midday snooze can actually impair cognitive function, Chatila said, and potentially make it even harder to complete tasks. Make sure to set an alarm so you don’t overdo it.

“I keep the nap relatively short so that I don’t use up too much sleep drive, as I want to save most of it for the coming night,” Barwick said.

If you’re not a napper, even getting some deep rest can be beneficial, Barwick said. Ten to 30 minutes of yoga nidra, a meditative yoga practice that involves deep relaxation, can help you feel refreshed and more attentive.

Go for a walk

When Barwick can’t nap, she tries to go for a walk outside. Even a 10-minute walk can significantly reduce stress, boost your mood and increase alertness, research shows.

Plus, it can build up your sleep drive, which should help you doze off at night.

“That helps to further ensure I will get better sleep the coming night,” Barwick said.

Know that your body is resilient

Lastly, don’t beat yourself up. Our bodies are incredibly resilient, which is why we’re still able to function even when we’re sleep-deprived. (Think about all you’ve been able to accomplish on those days when you didn’t get enough sleep.)

Don’t assume the day will be a wash just because you didn’t get the sleep you needed, Barwick said. Go easy on yourself, and listen to your body.

“I don’t cut back on what I planned to do, but I also don’t beat myself up if I get less done than I wanted,” she said.

The Best Makeup Products To Look Awake, Even When You’re Dead Tired

Posted on 15/08/2022 by Boris Clair

You’re reading First Thing, the HuffPost UK series helping to make your mornings happier and healthier.

If only there existed a wayback machine that could put you in bed at 10 pm last night, getting all the beauty rest you need. Instead, here you are the next morning, checking out a mirror that might as well be lit with a neon sign reading, “Look who’s tired.”

But all hope isn’t lost, especially if you follow these “fake it til you make it” tips from makeup experts who have been there, done that and still managed to look their best.

If you think your face can’t be fixed with mere cosmetics, experts say there’s hope for even the most tired face.

“Looking dull is a result of lack of sleep, lack of hydration or just life in general,” says Jamie Greenberg, makeup artist and founder of Jamie Makeup. “The right makeup, applied correctly, can help push your face toward what it looks like at its healthiest.”

Makeup artist Marco Campos agrees. “If used properly, makeup can really make you look like you’ve had a full week of the best sleep. With the right concealer, you basically can erase the tiredness around the eyes. A little brush up of the brows, a curl on the lash, and a hint of mascara will open and lift your eye right up.”

A full-face plan for looking well-rested

Remember that even though all you want to do is go lie down in the dark, brightness is your mantra for the day.

“The key is to accentuate features without looking heavy, keeping a fresh feeling to the skin and makeup,” says makeup artist Fiona Stiles. “Products with a soft sheen impart light to the face without it looking sparkly and too highlight-y, so the glow feels as though it’s emanating from you.”

Take a look at your palette and act accordingly.

“I stay away from using dark eyeliners and shadows on my eyes, and I lean into fresh colours and extra radiance to compensate for dull skin and puffy eyes,” Stiles says.

“Warmer colours like peaches and golds give the illusion of health,” says makeup artist Gregory Arlt. He also suggested thinking “upwards” with everything you do: “Applying mascara to just the upper lashes will bring a lift to the eyes, making them look more perky. Next, apply blush to the apples of the cheeks or just above. Adding it lower can drag down the face.”

If you’re running short on time, here’s a quick rundown of the most important areas:

Undereye: Makeup artist Jaleesa Jaikaran suggests starting with a peach-to-orange colour corrector to neutralise darkness.

“A little goes a long way, so use a little at a time, gently tapping the skin with a fluffy brush or fingertips,” Jaikaran says. “Let the colour corrector sit for a second and then go in with a full-coverage concealer to lift and brighten.”

“Don’t over-apply concealer,” says makeup artist Marco Campos. “Apply a small amount on the inner and outer corner of the eye and blend. Add a little more if needed, then gently set with a fine setting powder.”

Makeup artist Jamie Dorman remembered using eye makeup to look more awake in school.

“I used white liner on the inner rim of my eye and concealer that was lighter than my skin all around my eye, so I’d look more attentive,” Dorman says.

Lashes: “I always curl my lashes, because it’s the number one way to make you look more alert and peppy,” says makeup artist Sandy Ganzer. “It opens the eye, giving an instant refresh to your face.”

Colour matters here, too. “A dark mascara like Diorshow Black Out immediately makes dark circles less apparent and helps you look refreshed,” says makeup artist Melissa Murdick.

Cheeks: “Never underestimate the power of blush in the right colour,” Dorman saus. “It can seriously brighten a face and bring out your eyes.”

Lipstick: “Put a drop of bright lipstick on the bridge of the nose to give the face a brighter, more healthy look,” Arlt suggests.

DIY hacks

Even if you don’t have tons of fancy cosmetics, there are ways to energise your look on the cheap.

Ice, baby: “If you don’t have a cool jade roller or face mask to take down puffiness, just rub an ice cube under your eyes with clean hands,” Greenburg says.

Curl with cutlery: “In a pinch, you can heat the curve of a spoon with a blow dryer and very carefully press it gently to your lashes to get a curl,” Ganzer says.

Spoon me: “If you don’t have access to your favourite products, put metal spoons in the freezer for five to 10 minutes, then use them under your eyes to smooth out puffiness,” Jaikaran says.

Coffee (inside and out): “A DIY help for dark circles is to add a touch of water to crushed coffee beans, apply it as a paste, let it sit for seven minutes and then wash it off with cold water,” Jaikaran says.

Take it easy

Finally, remember that as tired as you are, less might be more when it comes to camouflaging fatigue. “The techniques don’t have to be drastic,” Campos says. “Small tweaks can really make you look more alert and ready to take on the day.”

And keep these words from Murdick in mind: “If you look tired, it’s OK. Don’t pick yourself apart or give it too much of your focus. We all have good days and off days, but you’re still beautiful, I promise.”

Below are some of the experts’ favourite makeup picks for your most tired days.

First Thing is a HuffPost UK Life series giving you tips and advice on how to enjoy your mornings. Whether you’re an early bird or night owl, starting your day off right will make for a happier and healthier day. We’ll be sharing exercise advice, nutrition guidance, as well as ideas on forming new habits. (And no, the answer to a productive morning isn’t just setting an alarm for 5am!)

I Tried TikTok’s ‘Pressure Points’ Sleep Hack To Nod Off In Seconds

Posted on 23/06/2022 by Boris Clair

Sleep, O sweet sleep, where art thou? Some nights it’s impossible to doze off, all the world’s thoughts heavy on your eyelids.

So whenever I see a trick or vital TikTok that promises a hack to make you fall asleep instantly, I’m hooked.

This week, I came across a content creator who goes by @YoungerYouDoc, teaching people “how to become the youngest version of themselves”.

In one video, he demonstrates how rubbing your wrists for two to three minutes can help you nod off. This is because a spot on your wrist provides one of several pressure points for sleep, according to reflexologists.

“There are four acupressure points starting at the pinky side of the wrist crease and moving up the inner forearm,” Dr Shari Auth, chief healing officer and co-founder of WTHN, told Bustle.

“They are good for insomnia and are excellent to rub at bedtime. These points are commonly used by acupuncturists to treat sleep, palpitations, and mental health issues such as depression and anxiety.”

So, for the last two nights I’ve tried the trick to see how it affects me. And unfortunately, it didn’t help at all.

Perhaps I had the wrong point (I watched a video about pressure points and it seems I did rub the suggested area). But what stopped me from falling into a slumber was being conscious that I was rubbing my wrist.

Before I fall asleep I like to be as still as possible, so I think for me it felt unnatural to keep rubbing for a few minutes.

I also switched hands in case one wrist was more effective than the other. But after doing it for a while, my wrist started getting warm and I decided to give up.

I also didn’t sleep very well and it took me longer to fall asleep than it would usually (though that might be unrelated).

As far as sleep hacks go, I prefer content creator Justin Agustin’s method.

In another viral video, he explained how his two-minute method was adopted by military personnel who often sleep in rough conditions.

It consists of incrementally relaxing your body, then imagining a warm light travelling through your body, while focussing on your breathing. Then you clear your mind of all stresses.

To do this, Agustin advises imagining one of two scenarios; the first is lying in a canoe in a calm clear lake, with a blue sky above you. The other is lying in a velvet black hammock under a pitch black sky.

Any time your thoughts try to distract you, repeat the words ‘don’t think’ 10 times.

Sounds simple enough, right? Well, Agustin explains, you’d need to do this every day for six weeks to see it work effectively enough to fall asleep within two minutes.

It might sound tedious, but it might be worth it in the long run.

This Is How Much Sleep You Actually Need (Spoiler: It’s Not 8 Hours)

Posted on 14/06/2022 by Boris Clair

How much sleep are you getting? Judging by how you’re feeling, you’d probably say ‘not enough’.

Many of us dealing with the drudgery of the day often don’t feel very well rested and are likely to wish for more snoozing time. But actually, we might be sleeping too much already, depending on our age.

The ideal amount isn’t actually eight hours for those over 38 years old, according to scientists who conducted a major new study.

The University of Cambridge and Shanghai’s Fudan University examined the sleeping habits of nearly 500,000 adults aged between 38 and 73 and found that the ideal amount of sleep may be seven hours.

Participants were tested on their cognitive abilities and asked about their sleeping patterns, wellbeing, and mental health.

Researchers also sourced brain-imaging and genetic data for up to 40,000 participants in the study to get a better insight into their wellbeing.

Interestingly, they found that getting too much sleep and not enough has the same consequences. While traditionally, we’re told to get eight hours, scientists found that this amount, or any more (or less than seven) have a negative effect on our bodies as we age.

They found that too much sleep and not enough both had a detrimental effect, causing mental health issues and ‘worse cognitive performance’.

The study also showed that being consistent is key, so getting six hours one day and then nine the next can still leave you feeling groggy and tired.

So, why exactly do we feel a brain fog when we wake up some mornings?

Researchers say that it could be due to slow-wave deep sleep being disrupted during shorter bouts of slumber. This means the brain doesn’t have enough time to clear out the toxins.

Not only is getting the right amount of sleep better for your overall wellbeing, it’s good for our memories. That’s because scientists found that the hippocampus – the memory centre – is also affected by a lack of or excess of sleep.

So the older you get, the more you might want to get into the routine of achieving seven hours a day. This also has the added benefit of decreasing the likelihood of illness.

Prof Barbara Sahakian from the University of Cambridge, one of the study’s authors, said: “Getting a good night’s sleep is important at all stages of life, but particularly as we age. Finding ways to sleep for older people could be crucial to helping them maintain good mental health and wellbeing and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementia.”

The Sleep Foundation also has similar advice for the ideal slumber time, based on age group.

It suggests that older adults should aim for seven-eight. While the Cambridge study says to go for the lower number in that range, as long as you feel well-rested with the amount you currently get, then it’s all good.

5 Common Morning Habits That Actually Ruin Your Sleep

Posted on 02/06/2022 by Boris Clair

You’re reading First Thing, the HuffPost UK series helping to make your mornings happier and healthier.

Getting enough sleep is critical for physical and emotional well-being, but so many people fall short. The US Centers for Disease Control and Prevention estimates that a whopping one in three Americans don’t get enough sleep on a regular basis. (For reference: adults should be aiming for at least seven hours.)

Of course, many factors go into a person’s ability to get sufficient rest, from work and family schedules to sleep hygiene.

With that in mind, here are five common mistakes a lot of people make in the morning that affect their ability to fall asleep – and stay asleep – later on:

1. You’re drinking too much caffeine

Obvious? Sure. But drinking too much caffeine in the morning can throw your entire sleep routine off track.

In general, most healthy adults can safely have up to 400mg of caffeine a day. That’s the equivalent of roughly four cups of brewed coffee or two energy drinks, if that’s your thing. Remember, though: caffeine levels in energy drinks can vary widely, and there are serious concerns about their potential impact on the body.

The effects from caffeine generally kick in within 15 minutes and peak about an hour later.

“Six hours after caffeine is consumed, half of it is still in your body,” according to the Cleveland Clinic. “It can take up to 10 hours to completely clear caffeine from your bloodstream.”

That means you can absolutely have a few cups of coffee in the morning and still be feeling them by dinnertime.

Also, keep in mind that some people are particularly sensitive to caffeine. So try cutting back for a bit to see how that affects your ability to get sufficient ZZZs.

2. You’re waking up at totally different times every day

Sleeping in when you can is glorious, yes. But it can also take a toll on your broader sleep patterns. Many sleep experts suggest that people set a standard wake time and stick with it to the best of their ability, even on the weekends.

Why? If you sleep for a few extra hours on a Sunday, for example, you might not be tired again until much later than usual – which means your bedtime is thrown off and you’re likely to be pretty darn tired when you wake up early for work on Monday.

An irregular sleep schedule can also increase your risk of what experts call “social jet lag” – basically, the discrepancy between your body’s natural sleep schedule (i.e., circadian rhythm) and your social schedule, which throws off the midpoint of your sleep and has been linked to health issues such as increased inflammation and higher risk of depression.

On the other hand, there can be benefits to catching up on sleep during the weekends, especially if you have a big sleep debt. To the extent it’s possible, however, try not to make it a regular thing.

3. You’re not exposing yourself to natural light

Sleep is governed by our circadian rhythms (which also influence everything from hormone regulation to body temperature). And the sun’s cycle has a huge impact on those rhythms day to day.

Your body’s circadian clock is most sensitive to light starting about two hours before your usual bedtime and lasting throughout the night up until about one hour before your usual wake time, per the CDC.

“Exposure to light during these times will affect when your body naturally gets sleepy and is ready to fall asleep,” the CDC says.

What all of this means is that exposing yourself to plenty of bright light in the morning can help shift your bedtime earlier; by the evening, you’re more likely to be sleepy and primed for rest.

If you're waking up on the wrong side of the bed, your morning routine might be to blame. — If you’re waking up on the wrong side of the bed, your morning routine might be to blame.

4. You’re not making a to-do list

Creating a to-do list is one of the most powerful things you can do to stay on track throughout the day. It can also be an effective way to combat anxiety that often creeps up at bedtime and makes it hard to fall asleep.

Not all to-do lists are created equal, though. First and foremost, it’s a good idea to write it down.

“When you try to manage your to-do list in your head, you’re likely to forget items,” HuffPost senior reporter Kelsey Borresen previously wrote. “Jotting it down on paper (or digitally in your Notes or other mobile app, if you prefer) gives you something concrete to refer to when your brain feels like mush.”

Also, make sure it’s realistic. Try to focus on three to five things you can actually accomplish, experts say. It’s a plan, not a wish list.

5. You’re glued to your phone

Checking your phone immediately after waking means you’re letting someone else dictate what’s on your mind first thing. And that can set the tone for the rest of the day – right up until your bedtime.

“If we wake up and we check our phone and there’s an email from our boss that says, ‘we need to talk,’ or there’s an email from a client who’s like, ‘Hey, can I call you later?’ we can go straight from our slumber into panic mode, where your heart is racing,” Susie Moore, a life coach and author of “Let It Be Easy: Simple Ways To Stop Stressing And Start Living,” previously told HuffPost.

At that point, it can be a lot more difficult to return to a calm “intentional” state, Moore said, which can have ripple effects. So do yourself a favor and set the tone for the day by using an alarm clock rather than relying on your phone to wake you up. And try your best to make sure the time when you wake up and before you go to bed is phone-free.

First Thing is a series on HuffPost UK Life giving you tips and advice on how to enjoy your mornings. Whether you’re an early bird or night owl, starting your day off right will make for a happier and healthier day. We’ll be sharing exercise advice, nutrition guidance, as well as ideas on forming new habits. (And no, the answer to a productive morning isn’t just setting an alarm for 5am!)

How Alcohol Affects Your Body When You’re On A Flight

Posted on 27/04/2022 by Boris Clair

Ordering beer, wine or a cocktail while flying is a common move. For some, having an alcoholic beverage on the plane is a travel day essential to relax, take the edge off, celebrate a vacation or even to fall asleep on a long flight.

But is this really the best option? Alcohol can leave you groggy and dehydrated. When consumed in excess, it may lower inhibitions and lead to unruly behavior, which we saw a lot of when people reacted negatively to federal mask mandates.

We reached out to some experts in medicine and nutrition, and asked if alcoholic beverages were a good idea while flying. Here’s what we found out about how alcohol affects your body while you’re up in the air.

Is it a bad idea to order alcohol on a flight?

There’s no easy answer to this question, experts say. Ordering a beer or wine while flying is a personal decision that might work for one person and not for the person sitting next to them. “If a person is on edge due to flying in general — and doesn’t become more so with alcohol — sometimes having a beverage might relax them or make the process feel a little bit more pleasant or more ordinary,” said Wendy Bazilian, a registered dietitian nutritionist.

But while some may grab a drink as a celebratory kickoff for a long-awaited trip, others may experience side effects while drinking on a plane.

You may not sleep well.

It’s tempting to order a drink in hopes that it will help you fall asleep and get some much-needed rest on an overnight flight. But this isn’t necessarily the greatest idea, according to the experts we spoke to. “Even though you think it relaxes you, your sleep will be disrupted and you likely will not get into REM sleep, the type of sleep that is restorative,” said Amy Shapiro, a registered dietitian at Real Nutrition.

You may doze off after a glass of wine, but your sleep won't be as restful. — You may doze off after a glass of wine, but your sleep won’t be as restful.

Drinking on a flight doesn’t promote restorative sleep but can help some people fall asleep, Bazilian points out. “If in moderation … if she or he believes it helps a little to ease into sleep, then that can be fine.”

You may become dehydrated.

Alcohol is a diuretic, which means your body will increase its output of urine. If you don’t drink additional water to make up for this fluid loss, you may quickly become dehydrated, Shapiro said.

You may become intoxicated without even realizing.

“There is usually very little food available on most flights — or it is not particularly appetizing — and it would be easy to drink too much on a relatively empty stomach,” said Dr. Karen Jubanyik, an associate professor of emergency medicine at Yale University School of Medicine. It would be very easy to drink the same amount you drink at home, but without adequate food intake, this amount might be too much, she said.

There’s also the fact that most people are pretty sedentary on a flight, rarely leaving their seat. When you do get up, you may find you’re feeling the effects of alcohol more than expected.

You could become disruptive.

We all know that drinking alcohol can lower inhibitions. This could cause an individual to become loud and disrespectful to the flight crew and fellow passengers. People with lowered inhibitions may have a harder time staying calm when annoyed by small inconveniences and actions of people nearby, like a fully reclined seat back. “If someone has lowered inhibitions, they may speak their mind or start a confrontation with another passenger over relatively small things, which can also land them in trouble,” Jubanyik said.

You may have trouble moving around the plane.

“Progressive intoxication can lead to slurred speech, trouble with coordination and trouble walking,” Jubanyik said. “Just walking to and using the bathroom or exiting the plane could be difficult.”

The good news? You can drink on a flight if you keep some recommendations in mind.

Sipping a cocktail while commuting home from a work trip or while en route to a vacation doesn’t carry a ton of benefits, but you can still enjoy a drink while flying if it’s a behavior that works for you.

“It can be helpful in relaxing you or easing anxiety in the beginning, and since many people are anxious flyers, this can help,” Shapiro said, while also pointing out that drinking too much can lead to increased anxiety and have a boomerang effect, so it is important to know your limit.

Sometimes you may just want to order a drink simply because you feel like having one (many of us regularly do so after work or on the weekends), and this is fine when done in moderation and with a few tips in mind.

Don’t drink on an empty stomach.

If you plan to drink alcohol on a flight, pack some snacks and make sure to eat a meal before boarding if you know there won’t be any in-flight food service.

“Eating food alongside alcohol can help maintain energy and steady blood sugar while your body processes the alcohol,” Bazilian said.

Stay hydrated.

The experts we spoke to recommend alternating each alcoholic drink with at least one or two glasses of water. “This will help you to remain hydrated and to feel the negative effects less,” Shapiro said. Electrolyte drinks can also help, and if you have the chance, fill up your water bottle in the airport before takeoff. Water and other nonalcoholic drinks aren’t always readily available throughout the flight, so sometimes it’s just easier to carry your own.

Don’t drink if you’re going to be renting a car upon arrival.

“It is particularly a bad idea to drink alcohol if you will be renting a car and will need to drive upon arriving at your destination,” Jubanyik said. “Even if not technically drunk, driving in an unfamiliar location will likely require additional attention and reaction time than one needs in their local environment.”

Pace yourself.

It’s easy to drink quickly on a flight or to grab another drink simply as a way to pass time. Along with staying hydrated and taking a breather between drinks, Bazilian recommends paying close attention to how much alcohol you’re consuming. “One of those little alcohol bottles on a plane is typically 1.5 or 1.7 ounces, not a 1-ounce pour, and the mini-bottles of wine may be more than a 3-ounce pour. Just be aware that one drink [on a flight] may be more than you count as one when you’re on the ground.”

The Power Of ‘Finishing Strong’ With Your Kids At Night

Posted on 12/04/2022 by Boris Clair

At the start of the pandemic, when my family was locked down in our 800-square-foot New York City apartment and reeling from the pivot to remote work and no school or day care, an Instagram post from Glennon Doyle saved my sanity.

Her post was primarily about how parents should embrace screen time as a survival tool. But she also offered a theory that sticks with me still, two years on: the idea that all parents really need to do is finish their days with their kids well. Doyle hatched her theory when she worked as a preschool teacher. She’d spend hours devising thoughtful activities and lesson plans to fill the kids’ hours, but ultimately what they remembered most was whatever came at the end of their days.

“This is my philosophy with all things children now. All you have to do is finish strong,” Doyle said in her video post.

I loved this advice then, and I love it still now because it feels like self-compassion. I remembered it last night when, after a day with my younger son that involved more tears and nagging than I’d like, we salvaged the day with a big bedtime hug and a chat about the relative merits of dump trucks versus forklifts. After a pretty blah parenting day, it was the reset we both needed.

Of course, Doyle isn’t the only one preaching the power of ending the evening on a high note. Here’s why the last thing you say at night can be so powerful — and how to work on “finishing strong” with your kiddo.

The Power Of Nighttime Routines And Rituals

Consistency is essential to children, parents are told time and again, because it’s true. Establishing routines with younger children can help strengthen the connections in their brains that help them make sense of their days. Research suggests that kids with strong family routines tend to be emotionally healthier than those without.

Bedtime routines help set clear expectations for behavior and (ideally) help make kids feel relaxed and primed for sleep. A good, consistent bedtime routine may help improve your relationship, if for no other reason than it will help ensure they’re getting enough zzz’s. (Reminder: Kids need substantially more sleep than adults.)

But nighttime rituals and routines serve a strong emotional purpose, too. Kids need to feel that they’re getting plenty of together time and love during their days. Making sure to emphasize connection at bedtime can help fill that cup.

“All kids are wired for positive attention and emotional connection from us on a daily basis,” said Amy McCready, founder of PositiveParentingSolutions.com and author of “The Me, Me, Me Epidemic.” “If they don’t get it proactively, they’ll act out in ways to get attention and power.”

Remember: Bedtime Battles Aren’t Inevitable

While I’m personally heartened by the idea that I can turn around a crappy day with a decent nighttime routine, sometimes that feels impossible. My preschooler excels at dragging out bedtime. Many nights, I’m a frazzled, grumpy shell of myself with little left to give emotionally.

That’s why I like McCready’s focus on what she’s dubbed “mind, body and soul time.” It is a simple strategy that can help minimize bedtime battles and give kids the sense of connection they so crave.

“Here’s how it works: Plan to spend 10 to 15 minutes of one-on-one time with your child at bedtime after they have gone through their to-do lists (teeth brushed, room tidied, etc.),” McCready said. “Minimize distractions — no cellphones, no TV blaring in the background, no mental to-do lists running through your mind! During this time, be fully present in mind, body and soul — and play or do something your child wants to do.”

That could be reading a book, playing a silly game, listening to some wind-down music, she said — what matters is that you let your kiddo call the shots.

“By doing so, you’re filling [their] bucket with the essentials to feel loved, safe, secure and valued — no matter what else happened that day,” McCready said. “What a great way to end each day and promote peaceful sleep, for them and you!”

Be sure to let them know this is something they can expect regularly, she added. Again, it comes down to establishing routines and rituals and fostering connection. McCready suggests saying something like: “Spending this time with you is the best way to end my day, and I can’t wait to do it again tomorrow.”

5 Weekend Morning Mistakes That Secretly Screw Up Your Whole Week

Posted on 07/08/2021 by Boris Clair

By the time the weekend rolls around, most of us are exhausted. Burnout is at an all-time high and people, understandably, want to use their weekends (or whatever days they get off during the week) to relax, socialise and sleep in.

But creating and maintaining a weekend morning routine can really help set the tone for the rest of the week. With that in mind, here are five common mistakes people tend to make on their days off — and how to create a healthy morning routine that won’t mess with how you’re feeling on other days.

Mistake #1: Sleeping too late

No one wants to be scolded for sleeping in on the weekends. But many experts agree that blowing past your usual wake time can hamper overall well-being. Research shows that significant variability in sleep and wake times leads to less healthy behaviours overall. Studies have also linked “social jet lag” — the shift in sleep habits from weekdays to weekends — to greater overall fatigue and sleepiness.

“Getting up at around the same time daily helps to set your body clock with light exposure, awakening the body and allowing one to start to build up an appetite for sleep for the following night,” said psychologist Shelby Harris, author of The Women’s Guide to Overcoming Insomnia Without Relying On Medication.

“Sleeping in on the weekends makes it harder to fall and stay asleep the following night simply because you’re not awake for enough hours to be hungry enough for sleep that next night,” she added, noting that she makes an effort to practice what she preaches and gets up consistently at 6 a.m.

However, not all research knocks catching up on ZZZs on the weekend. One study found that people who were sleep-deprived during the week but caught up on the weekend lived just as long as people who got sufficient sleep overall. (As opposed to people who were sleep-deprived, who were more likely to die early.)

Ultimately, balance is key.

“Sleeping in a little bit is one thing; sleeping in for hours and hours so that you then can’t get to bed on Sunday night is another,” said Debra Swan, a Chicago-based health coach who works with clients around the US. She stressed that you should try to keep your sleeping in to an extra hour or two.

Mistake #2: Not hydrating first thing

Hydrating is really important first thing in the morning, Swan said, particularly after a night of drinking. And she really thinks it’s best if coffee isn’t the first liquid you have in a day.

Sipping H2O ― even if you’re not thirsty ― helps you stay adequately hydrated throughout the day. There are plenty of ways to sip it if the idea of starting off your Saturday or Sunday with a tepid glass of tap water sounds meh. Have a seltzer on hand if that’s your preference, or try herb- or fruit-infused water. Your goal should be to try to find something you actually like, so you’re more likely to make a.m. hydration a long-term routine.

Hydrating when you first wake up is important.

Mistake #3: Not making yourself accountable to someone or something

It’s easy to stick to routines on weekdays because we all have someone or something we’re accountable to, whether it’s waking up to take kids to school or to get to work on time. Try to build that same sense of accountability into your weekend mornings, Harris suggested.

“Kids are frequently a helpful routine alarm, but if that’s not in the mix, consider signing up for a workout class in the morning or meeting a friend for coffee, or even doing your laundry in the building on Saturday morning because it is quiet,” she said. “Accountability is very helpful in beginning a routine.”

Or maybe you want to find an accountability partner, like a friend or family member who can help you if you’re, say, really struggling not to sleep until noon.

Mistake #4: Not prepping for the week ahead

“You should absolutely relax on the weekend,” said Swan, who took pains to point out that morning routines should be really manageable and not feel like a chore.

She knows people need a chance to unwind. Still, she thinks it can be a missed opportunity when people don’t use their time off prepare for the days ahead, and said the mornings can be a really nice time to do a bit of that work.

“The weekdays are so busy, and people have high hopes of meals and eating healthy – but preparation is key,” she said.

Swan often recommends that clients she work with use the weekends to think about any recipes they want to try out, then make sure they have the ingredients they need on hand and do any possible prep work, like chopping vegetables, ahead of time.

That way, you’ve made your life easier for hectic weekdays – and you’ve also helped set the tone for the rest of the week.

Mistake #5: Not getting outside

“Get some fresh air and sunshine,” Swan said, adding that it’s good to get outside shortly after you get out of bed. “Bright light lets your brain know it’s time to wake up.”

Spending time outdoors has all kinds of health benefits, including how people say they feel overall, and research shows that morning light exposure can lead to better rest at night.

Going outside in the morning isn’t the kind of change that’s particularly difficult or burdensome, but it’s powerful.

“How you behave one day influences how you behave the next,” Swan said. “Yes, the weekend is less structured. Yes, it’s a time to relax. But you still want to have a good start to the day.”

6 Exercises You Should Do In The Morning If You Wake Up Tired

Posted on 02/08/2021 by Boris Clair

You’re reading First Thing, a weekly series on HuffPost UK helping to make your mornings happier and healthier.

Does your morning exercise routine consist of working your arms by smacking the snooze button for the third time? (No shame ― sometimes you gotta do what you gotta do!)

It may feel like exercising at the start of the day is an impossible feat when you’re so exhausted. However, you don’t have to spring out of bed and start running a 5K to feel energised. Even a little bit of movement will go a long way when it comes to revving you up for the day.

“Moving your body when you first wake up helps your circulation and stimulates your lymphatic system,” said Jennifer Jacobs, a certified personal trainer and founder of The J Method, adding that exercise helps fluid move through your body and reduce inflammation. “As a result, you feel more energised.”

We asked experts to share the best energy-boosting moves that’ll help you kickstart your morning feeling loose and alert. Here are their favourites:

1. Downward dog

Start your a.m. with a downward dog to get your blood flowing and increase alertness.

One of the reasons you may not want to drag yourself out of bed is because your body is stiff from sleeping all night. This yoga pose is a great way to kickstart blood flow and wake up, said Megan Roup, founder of The Sculpt Society.

Starting on your hands and knees, stack your shoulders over your wrists and spread your palms out wide. Pressing through your palms, tuck your toes and lift your knees, pointing your hips toward the ceiling as you press down through the heels.

“To make this stretch more active, you can pedal out the feet while you actively press into the floor or bend and straighten both legs,” Roup said. Hold the pose for 15 seconds and repeat for three to four rounds.

2. Hamstring flossing

“This dynamic stretch helps to loosen up your hamstrings and your lower back more effectively than doing a static stretch, which may cause muscle spasms if your body isn’t properly warmed up,” said Theresa Marko, a board-certified orthopaedic clinical specialist in physical therapy and owner of Marko Physical Therapy.

To do this move, start by lying on the floor with knees bent and feet flat. Gently grab behind one of your thighs and straighten and bend the knee repeatedly (just make sure not to overextend your knee). This back-and-forth flossing motion will give your hamstring a stretch-and-release sensation. Do 10 repetitions on each side for two to three rounds.

3. Wake-up bounce

Don't underestimate the cardio and energy power of a little dancing. — Don’t underestimate the cardio and energy power of a little dancing.

“This is my go-to morning move that really wakes me up,” Jacobs said. “Choose a song that’s roughly three to five minutes and spend the duration of the song bouncing through the balls of your feet. You’ll start to increase blood flow – not to mention sneak in a quick calf workout – and may find that after the song ends your mood has improved, too.”

4. Child’s pose to side bend

It may seem counterproductive that one of the stretches to wake you up resembles a move that looks like you’re sleeping, but Khalil Jones, a certified personal trainer who also trains at Rumble Boxing in Philadelphia, said this move is great for stomach sleepers. This is because it can reset the spine after having the lower back rounded forward all night. (And reducing stiffness in your back allows you to move more freely and feel more energised.)

Kneeling on the floor, spread your knees hip-width apart and bend forward to place your torso between your thighs. Lengthen your tailbone and place your hands out to the side. Hold for 15 seconds for three to four rounds. As you come out of child’s pose, do a side bend: Grab one elbow with the opposite hand over your head and lean away from the elbow. This will stretch your back and triceps and improve mobility in your upper body.

5. Hip flexor stretch

A hip flexor stretch can alleviate tightness in multiple parts of your body.

“Hip flexors are such an important muscle,” Marko said. “Tight hamstrings can tug on your lumbar spine, and this can cause pain.”

Dropping down into a half kneeling position, do a slight pelvic tilt, lunging yourself forward to stretch your hip flexors. Hold for 15 seconds, repeating for three to four rounds.

If you feel too tight to try this, start by lying on the floor first, knees bent and feet flat. Keep your knees together and rock your legs side to side. Next, let your knees fall all the way down to one side to get a more intense stretch on your lower back. Switch sides, holding for 15 seconds each time, and then try the hip flexor stretch again.

6. Lateral breathing

If you just can’t get yourself out of bed to stretch and move before you need to be productive, don’t sweat it. Nikki Chrysostomou, a licensed movement therapist and founder of Movement Integration, said you can practice this stimulating stretch anywhere ― in the car, at your desk or even on your bed.

All you need to do is inhale and exhale deeply and focus your mind on getting the breath into your sides. If it’s helpful, you can place your hands on your ribcage to help you monitor where your breath is going.

“Lateral breathing helps to stimulate the mind,” Chrysostomou said. “To do this, work on taking breath away from the stomach. Think of breathing into the back of your ribcage, into the sides of the ribs and into your armpits. This creates a bucket-handle effect, with the ribs expanding out, and can perk you up.”

First Thing is a weekly series on HuffPost UK Life giving you tips and advice on how to enjoy your mornings. Whether you’re an early bird or night owl, starting your day off right will make for a happier and healthier day. We’ll be sharing exercise advice, nutrition guidance, as well as ideas on forming new habits. (And no, the answer to a productive morning isn’t just setting an alarm for 5am!)

Should You Try A Sleep Workout? It’s The Latest Bedtime Trend

Posted on 18/12/2020 by Boris Clair

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