Frequently Asked Questions
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One of the most common pieces of feedback we get is that people love Q&A sessions. So this week we thought we’d compile all of the FAQs that we’ve received from our community over the past year - through emails, live events, and coaching sessions. Hopefully you find this information helpful and that there are some key takeaways that you can apply to your daily routine. Of course if you have any questions that we missed don't hesitate to reach out!
1. How can I fall asleep faster?
A main issue in today’s world is that, instead of waking and sleeping with the sun’s cycle, we are constantly exposed to artificial light and screens all day long. This is an issue because when light hits your eyes, it sends a signal to your brain that it’s daytime and to stop producing melatonin, the hormone that makes you feel sleepy (the blue light from screens is particularly bad). One of the most effective ways to fall asleep quickly (and have a restful sleep) is to avoid exposing your eyes to bright light within the hour before you’d like to be asleep. We call this “defending your last hour”. Have an alarm set to go off every night one hour before you’d like to be asleep. At this point, put away devices and start winding down your body and brain for a deep and restful sleep.
2. I have to get up multiple times per night to use the bathroom which disrupts my sleep. Any advice/tips to avoid this?
We naturally cycle through lighter and deeper stages of sleep throughout the night, so it’s normal to wake up a few times per night. However if you find that you can't fall back asleep after you’ve used the bathroom, here are a few suggestions.
First, to decrease the frequency of bathroom visits, you can try having the majority of your daily water intake in the first half of the day. You will naturally be dehydrated from the night so hydrating in the morning is a good idea anyway. This should decrease the number of times you have to go to the bathroom in the middle of the night. Keep in mind that alcohol exacerbates this so if you do drink alcohol, try to limit it to the weekends (or on your non-work days).
Of course we can only control so much and you might be someone who wakes up more frequently. Here are a few strategies for if you're lying in bed not able to fall back asleep:
Keep a nightstand notebook. If you’re lying awake stressed about things you need to do, write them down. That way your thoughts get onto a piece of paper and out of your head. Then trust that you’ll deal with them tomorrow, so you can stop thinking about them at 3 a.m. It’s important that you use a piece of paper and pen as opposed to your phone so you’re not exposing your eyes to the blue light on your device.
Try some meditation apps. Most apps have sleep-specific meditation or bedtime stories. You can download the app on your phone and listen as you’re lying in bed.
Progressive relaxation. PR will develop your ability to recognize and relieve tension. As you do this technique, notice the differences between sensations of strain and calmness, tension and relaxation. Hold each muscle contraction for 3 to 5 seconds. Hold each relaxation phase for 10-15 seconds. See the basic instructions below:
Make yourself comfortable and close your eyes.
Raise your toes as high as possible off the bed, hold for 3-5 seconds, then release and let the tension flow out. Point your toes and repeat. Notice the difference between tension and relaxation.
Tense the upper part of your legs, hold, then relax, feeling your legs against the bed.
Tighten your abdominal muscles, hold, then relax.
Take a deep breath, feeling the tension in your chest. Exhale and relax, while concentrating on how calm you can get.
Make tight fists with your hands and hold. Unclench your hands and let the tension flow out, noting how it feels different to relax.
Do the same with your upper arms, then your neck, then your face (frown and then relax).
Take a moment to notice any other areas of tension, and concentrate on releasing those as well.
3. What about taking melatonin to help me sleep?
Taking exogenous melatonin can be helpful to get your sleep schedule back on track if you’re jet lagged or if you’ve had a period of disrupted sleep. However, taking it regularly will decrease its effectiveness and you’ll become reliant on it, so only take melatonin for a few days at a time if you absolutely have to. Also if you’re going to take melatonin, don’t take more than 1 mg at a time (so you may need to cut the pills into half or even less).
If you are considering melatonin or other sleep aids, we recommend talking to a doctor first.
4. What’s the best time of day to workout?
The best time of day to workout is the time of day that you think you can do consistently! Some people like to get their workout done first thing in the morning, others like to do a midday workout to boost energy levels, while other people find an evening workout helps them de-stress from their hectic day. Everyone is different so find a time of day that works best for you.
The only thing to watch out for is the timing of your exercise before bed. You don’t want to do anything too intense within a couple hours of going to bed as this can increase your body temperature too much and has been associated with reduced sleep efficiency. However, light and even moderate exercise don't appear to negatively affect sleep if done within a couple hours before bed. One great exercise to do right before bed is a light yoga or stretching routine, as it can activate your parasympathetic nervous system.
5. How do I start a workout routine?
If you don’t do any physical activity, starting a workout routine can be overwhelming. The main thing to remember is that doing even just a little bit of physical activity will have huge benefits for your physical and mental health. Start by sprinkling in movement throughout the day. Set an alarm to go off every hour to remind yourself to stand up and stretch, go for a lunchtime walk, or do a few flights of stairs in between meetings. Decreasing inactive time is the first step to becoming more active.
If you’d like any individual guidance don't hesitate to reach out!
6. Can I get enough protein if I’m vegetarian? What are some good plant sources of protein?
The amount of protein you need will depend on your activity level, however between 1.2-1.8 grams of protein per kilogram of body weight each day is a good amount for most people. If you are vegetarian, you can get enough protein in your diet from plant sources alone. You might just need to be more attentive to make sure you’re getting your requirements. Here are some examples of vegetarian protein-rich foods to add to your meals:
One cup of lentils has 18g of protein. To get the full spectrum of amino acids, combine with rice, as it has a complementary profile to lentils.
One cup of cooked quinoa has 9g of complete protein.
1/2 cup of tofu has 20g of protein and is also a rich vegetarian source of calcium.
2 tbsp. of hemp seeds will provide you with 10g of protein.
Spirulina is also a good source of protein. 60% of this green powder is protein by weight (containing every single essential amino acid that humans need). Adding spirulina to your morning smoothie is an incredible way to boost your nutrient density as well as protein intake!
Finally having a protein powder is a quick and easy way to reach your daily protein needs. Just make sure you avoid any with sweeteners such as acesulfame potassium, aspartame, and sucralose. Living Fuel and Vega make great plant-based proteins.
Other high-quality sources of protein are eggs, Greek yogurt, tempeh, chickpeas, nuts and seeds, and nut butters.
7. How do I avoid food cravings?
One way to avoid cravings is to ‘Craft your Fuel Plan’. This means at the beginning of the week, plan the meals and snacks that you will eat. Then prep your meals and snacks each night. Even if you work from home, pack your lunch and snacks as if you’re going to work. Then when you get a craving, instead of reaching for that unhealthy snack, you have a healthy snack already sitting for you in the fridge. You want to make healthy snacks easily accessible and unhealthy snacks inaccessible - so don’t keep sweets and unhealthy snacks in the house! There are always occasions to indulge, but you don't want to make it an everyday habit.
8. Which foods boost mental performance and focus?
The body and brain are so connected. We can use food to significantly improve our mental health and performance. Here are four ways to use food to boost your concentration (and your health at the same time!):
Water. Water is so important for the brain. This is because 90% of your brain is made up of water! Water is so important for concentration, problem solving, and memory, and even mild dehydration can impair these cognitive functions. So if you’re feeling sluggish in the afternoon, you could simply be dehydrated. A simple rule to follow is to drink half your body weight (in pounds) in ounces of water each day.
Healthy fats. Healthy fats make up myelin, the tissue that surrounds your nerve cells. So eating a diet full of healthy fats will improve your brain function! Add healthy fats to your diet, especially Omega-3 fatty acids, such as olive oil, fatty fish, avocado, and nuts and seeds. These fatty acids are incredible for decreasing stress, boosting mood, and improving mental focus. A serving of fat is approximately the size of your thumb. You should try to get ~4-6 servings each day.
Fruits and vegetables. Make sure you're including a variety of fruits and vegetables in your diet to increase the diversity of your microbiome (the bacteria in your gut). The microbiome is incredibly important for our mental health (this is called the gut-brain connection!). A serving of vegetables is approximately the size of your fist. You should try to get 6-10 servings each day.
Healthy proteins. Neurotransmitters are proteins that work in the brain to carry signals from one nerve to another. Healthy proteins are critical because they have such a powerful influence on our brain neurotransmitters, which can help us concentrate, focus, and problem solve. Add healthy proteins to your diet such as nuts and seeds, quinoa, legumes, meats and poultry, fish, eggs, and nut butters. A serving of protein is approximately the size of your palm. You should try to get ~6 servings each day.
9. How do I start a meditation practice?
While sitting down to focus on your breath sounds easy, people often find meditation a difficult habit to start. We suggest using an app to help you get started. While there is not one way to meditate, guided meditations can give you a good understanding of the basic techniques.
There are many apps out there, however some popular ones are Calm, Headspace, Insight Timer, and Smiling Mind.
Check out our blog for more information on the benefits of meditation and how to meditate.
10. How can I decrease stress and anxiety?
While acute stress can be a good thing, being in a state of chronic stress can make you sick. During chronic stress, our immune system gets depleted and we become more susceptible to illness and infection. Chronic high blood pressure can lead to damaged blood vessels and risk of heart attack and stroke. Chronic stress can also lead to anxiety, depression, and sleep disorders. Here are some ways you can decrease stress:
Belly breathing. Using diaphragmatic or “belly breathing” is a very effective strategy to activate your parasympathetic nervous system (your “rest and digest” system) and calm your body down. To do this, consciously expand your lungs downwards towards your belly. Take three deep, slow breaths. Inhale for 3 seconds, hold your breath for 1 second, and exhale for 3 seconds. Just doing this a few times throughout the day can help decrease stress and anxiety.
Meditate. Meditation has been shown to improve mental health by decreasing stress and anxiety, and reducing symptoms of depression, even in people with chronic illnesses such as cancer.
Physical activity. Physical activity has been shown to reduce symptoms of stress, anxiety, and depression. Studies have shown that people who are physically active tend to be happier people. Even a single bout of physical activity can boost mood!
Get outside. Being immersed in nature (or even just looking at pictures of nature!) is enough to promote feelings of calmness and decrease stress. Also being in nature and spending time outdoors is generally associated with increased physical activity - which has many physical and mental benefits as you know!
Take some time to unplug. In today’s world of the internet, smartphones, and watches, we’re constantly being bombarded with phone calls, messages, and news. It’s important to step away from technology and be fully unplugged once in a while. If you’re going through a period of high stress, leave your phone at home and go for a walk or hike and just enjoy being disconnected. This small dose of device-free time will leave you feeling refreshed, and will ease some of your psychological stress.
While lifestyle factors can be very effective, it’s a good idea to see a professional if you find that your anxiety is overwhelming or that you’re so crippled by stress that it is significantly affecting your life.
