If your anything like me, or most of this generation you can be caught on your phone just before you go to bed. It seems logical that this isn’t great for us, and it’s made so much worse when I remember what I was doing on my phone in the first place. Scrolling through Facebook or LinkedIn, looking for a new pair of shoes, eyeing a sale on TheIconic, filtering through my work emails – all useless and lacking in importance. If I remind myself that this habit I have developed is hindering the fantastic benefits of sleep – I now must move to reconsider.
A Harvard Medical School study found that using a tablet e-reader not only affects how long it takes you to fall asleep, but leads to poor-quality sleep that costs you alertness the next morning.(1)
For five consecutive nights, 12 healthy young adults read for four hours on an iPad before going to bed. On a different five nights, they read a print book before going to bed. Researchers also reversed the order for different participants.
When participants read the e-book devices, they reported feeling drowsy the next day, it took them 10 minutes longer to fall asleep and they felt less sleepy one hour before bedtime. Furthermore, their levels of melatonin (the good stuff that helps us sleep – which we obtain from protein rich foods) was considerably low. The e-reader users complained that they took “hours longer to fully wake up” the next day and attain their normal level of alertness… Even if they had achieved a full eight hours of sleep.
The study was published in the journal Proceedings of the National Academy of Science and participants used Apple iPad tablets. But researchers say other light-emitting devices have the same negative effects. These include Kindles and other e-readers, cellphones, and computers.
The main ideas:
Ever get to that point in the day where your reaching for a quick snack? Of course you do. If your anything like me, your in need of a quick fix and fast. Nine times out of ten, there’s nothing available. What that means is, I grab $2 out of my desk drawer and walk into the staffroom to purchase a choc bars (usually a flake or twirl). At the time, it naturally feels good but within twenty minutes; I realise I am still hungry and regretting my original choice. Here is a recipe that takes under 8 minutes to make; under 30 minutes to cook and is enjoyable to eat!
2-3 ripe bananas smashed
3 free range organic eggs
2 tbs raw honey or golden syrup
1 tsp vanilla extract
1/4 cup coconut oil
half teaspoon ground cinnamon
half teaspoon of mixed spice
1/2 tsp baking soda
1 tsp lemon juice
1/2 cup of chopped dates
1/4 cup of crushed walnuts/slivered almonds
1/4 cup of organic oats
1 cup almond meal + 1 cup of coconut flour
1/4 cup chia seeds
Preheat your oven to 160 degrees.
Whisk eggs with the golden syrup/honey.
Add smashed banana, coconut oil, cinnamon, mixed spice, vanilla, bicarb, dates + lemon.
Add the almond meal, coconut flour, oats, nuts, chia seeds.
Very lightly mix until just combined. You do not want to over mix as the muffins will be tough.
Pour into muffin tuns/cases. Fill up to top (as they won’t rise a whole lot).
Throw some oats on top so they look pretty when them come out.
Bake for 30 minutes (a skewer inserted into the centre should come out dry).
You should be treating Sunday as the first day of the week. Why?
Often we spend our weekend laying low, letting off steam and celebrating the fact we do not have to be at work. Whilst they all serve an important purpose, putting aside some time on Sunday to organise your week ahead; will be incredibly beneficial. I promise.
What should you be doing on Sunday?
'Be Remarkable' has developed through one's own individual journey of becoming the best version of themselves, and still is. Through BR, she has been able to grow closer to the 'true' version of who she wants to become. Whilst it is not an easy process, change takes time and is without doubt challenging. It certainly is an exhilarating process, one she wants to share with others, and help others to choose.