Hi everyone! Today we’re going to hear about a secret weapon you’re going to need to boost your results, keep your focus and smash your training and lifestyle goals. Sounds good right?! We’re talking about understanding and working with your body’s natural circadian rhythms.
A lot of people don’t know this, but your natural biological rhythms play a massive part in your body composition, your habits and behaviors. We’re talking about the internal ‘clock’ which regulates when you feel tired, when you get hungry, even your body temperature itself. It’s thought that certain aspects of our modern lifestyles can interfere with the natural function of the genes which control our body clocks, interfering with healthy hormone production and causing a cascade of issues.
The good news is, there’s very simple things you can to reset your circadian rhythms. The team at Wes Myron Fitness have spent a lot of time studying this as part of the building blocks of the Elite Performance Lifestyle program – Sleep, Nutrition, Exercise and Recovery – and by making a few small changes, you’ll feel the benefits in every single area. If you want to feel optimized in every part of your life, try switching up a few of these:
This has nothing to do with how clean you are! Having good sleep hygiene is all about being consistent in the things you do before going to bed, to ensure you get a really great and restful night’s sleep. Try to go to bed at the same time every night, and wake at the same time every day – even at weekends. Our body clocks are regulated by light, so by turning the lights down in the hour before you go to bed, you’ll prime yourself to be ready to sleep. Sleep in a dark room, and make sure it’s not too hot. A cool room is best for getting a great night’s sleep too.
Likewise in the morning, you want to try and get some bright daylight as soon as possible after waking. Get outdoors if you can, ideally within about an hour of waking up, and get your body moving.
Ditch the screens
It’s thought that the ‘blue’ light from your phone screen interferes with the body’s ability to produce sleep-inducing hormones. However tempting it might seem, you’ve got to try and keep away from your phone in the hours before you go to bed! Maybe try keeping it in a different room, so you’re not tempted to peek at your social media. The same really goes for watching TV – it’s going to stimulate your brain, when really in the evening you should be winding down. If you must watch TV, turn it off at least an hour before bedtime.
Have consistent mealtimes
This is one of the best things you can do to regulate your circadian rhythms. If you tend to skip meals, or eat at random times of day, the messages getting to your brain go haywire! Your levels of the stress hormone cortisol can rise, which in turn will affect production of the appetite suppressing hormones which tell you you’re full. Even been on a crazy diet and had cravings right around the time you’ve gone to bed?! Bad news! By eating at consistent times, your body can regulate your appetite better, and you’re much less likely to be reaching for the snacks.
Eat a varied diet
Just as important as when you eat, is what you eat. Too many short term diet plans are going to interfere with how your body was naturally designed to work, which is never going to be sustainable! At Wes Myron Fitness, we build a long term approach for our clients, based on solid nutritional research. On the Elite Performance Lifestyle plan you’ll eat totally balanced meals, with all the right foods to optimize your natural production of hormones. Fuelling your body right so it can train, recover and rest well is the best thing you can do if you want to achieve your goals!
It can take a while to change your habits, but with just a few small changes to your routine, you’ll really notice an improvement in the quality of your sleep. With better sleep comes an improved focus and motivation, so you’ll be totally zoned in and ready to dial up your training and achieve all of your lifestyle goals!
Wes Myron Fitness is based in Victoria, B.C. Canada. After playing hockey professionally Wes, along with a team of experts in sleep, nutrition and fitness, has now gone on to develop long term lifestyle and training programs for anyone wanting to improve all aspects of their life – the Elite Performance Lifestyle Plan. We work with all kinds of clients, and are excited to share with you some of the things we’ve learned along the way!
We’d love to hear your questions or ideas for blogs, so please do get in touch. You can also check out the Wes Myron Fitness Facebook page or Wes’s personal Instagram at @wes.myron as he will be dropping tips on there regularly. Nice to have you on board!