Happy Thursday everyone! I’m really excited for this volume of Wild-Hearted Wisdom because my friend Amy has already made some appearances throughout my posts, so of course that means it’s time to let her share more about herself! Amy and I have so much history because our friendship developed when we were in elementary school. We have known each other for nearly a lifetime! We have been through a lot together. All of life’s ups and downs. As of lately, I have to say it’s really great to share this next chapter of our life with one another: motherhood and blogging! I’ve always looked to Amy as a beautiful, talented friend who was highly competitive and extremely passionate about sharing health and fitness information {both amazing qualities!}. I’ve admired her dedication to her passion and have loved seeing how she has simply fallen in love with being a mom. I don’t want to give too much away though, so I’ll let her share the rest ?

A: Hi friends! Im Amy. I blog over at BalancedAmes.com. I’m also a wife to the sweetest man in the world and a new mommy to Maxwell, our precious first baby. I’m a registered nurse on a cancer floor and a personal trainer. I absolutely love working out and everything health + fitness related. I started my blog because I found myself in TONS of conversations at work (this is what happens when people find out you are a personal trainer and you work with about 50 women) and I kept answering the same questions! I thought: there is definitely a need for positivity, encouragement, health, and fitness knowledge. What I hadn’t expected was for BalancedAmes to be such a positive place and inspiration in my own life. It’s really amazing to have a hobby that helps you keep a fresh perspective and challenges you to grow! I’m also thrilled I will be able to look back and have these memories documented for us in the future! Like sweet Maxwell’s birth story!

L: Let us in on a little secret about yourself!

A: Fun fact – I talk to myself A LOT!!  I’m always giving myself pep talks in my Jeep or sorting through something aloud. If I have an interview or speech coming up, you better believe I practice is 100x.  Talking to myself makes me a way more positive person! There is no shame in my self-talk game and I would encourage you to try it!

L: Normally I ask my sharers to choose motherhood, health, hospitality or style, but it was clear from the start that Amy would focusing her wild-hearted wisdom on health. It only makes sense! ? So, Amy, what particular health topic will you share with us?

A: The topic I wanted to share with In Wild Hearts readers is SLEEP! It’s funny because I’m the mommy of a 1.5 month old, so I’m getting less sleep than ever before. But, my current lack of sleep makes me appreciate the importance of the topic even more!

L: This is so true. You are in the throws of it! But, I also have to say, no one ever really told me how much my sleep would be impacted by having children. It seems to always be something waking them or keeping them up at night. As a health professional myself, I know this is not healthy for me and that I need to make more sleep more of a priority. What are your thoughts?

A: Skimping on sleep has major adverse implications on your health! There are day to day issues: lack of sleep decreases concentration, productivity, reasoning, and problem solving skills. While increasing moodiness. And longer term health problems such as: heart disease, heart attacks, high blood pressure, diabetes, and strokes.  Many people are busy, busy, busy trying to balance work, working out, relationships, etc…and the first thing to go is sleep.

I love this quote:

“The irony of it all is that many of us are suffering from sleep deprivation so we can work more, but the drop in performance ruins any potential benefits of working additional hours.”

It is from this article by James Clear. Read the article, it contains SO much good information. Our productivity plummets when we don’t get enough shut eye.

First things first, how much are you getting? My husband always says he doesn’t need as much as the average person, but science would tell him he is wrong.

How much sleep do you actually NEED? Most experts in this area agree that adults need 7-9 hours. Most people should aim for 8 hours.

Skimping on sleep for your 5am workout? Although I praise your dedication to working out, if you just went to sleep at midnight…you are on a hamster wheel. Sleep and recovery are nearly as important as the workout itself. If 5am works best for your workouts, then you need to get yourself into bed at a reasonable hour.

As my colleague Terry Cahill puts it: “A complete sleep cycle lasts approximately 90 minutes. It is in those final stages of the cycle where the deepest sleep occurs and Human Growth Hormone (HGH) is released. HGH promotes the healing and growth of muscle tissue. Getting at least four full sleep cycles per night will ensure maximum recovery. Conversely, lack of sleep results in the release of the stress hormone cortisol, which promotes fat storage and decreases metabolism.”

AH! Fat storage and decreased metabolism? No thank you.

We all encounter barriers to sleep and a lot of us need a plan to get an adequate amount. For me right now, I have to get into bed when Max goes down for the night (currently at 930pm). Otherwise, I’ll miss out or shortchange myself on the first 3 hour chunk before he feeds. I also take a nap in the morning when he naps. Even though my sleep is more patchy than normal, I try to add those patches together until my sweet little Maxwell sleeps through the night (that’s coming, right friends?!). Of course I have a million things I would love to get done around the house, but I know how important it is to not let my sleep suffer even more than necessary.

You’ve dealt with overcoming your time barriers, but when you hit the pillow you have a hard time drifting off?

Suggestions for better sleep:

• Steer clear of the caffeine. Stop drinking caffeine long before bed. Early afternoon would be a good time to stop.
• Working out will increase your sleep quality (not to mention the host of other benefits that Lisa has probably mentioned). {L: Yes, like here and here among others!}
• People typically sleep better in a cool room, turn it down to 65-70 degrees when you are sleeping.
• Use your room for sleep and sex. Eliminate anything that is not relaxing in your room, this includes your favorite electronic devices: TVs, laptops, cell phones, etc.
• Go to bed at the same time each day. This promotes better sleep quality, we are creatures of habit!
• Don’t smoke or drink alcohol. There are a lot of terrible health hazards with smoking and drinking in excess, poor sleep is included on the long lists.
• Develop a bed time ritual. Customize a bedtime routine that makes you comfortable, relaxed, and ready to hit the bed.

L: Thank you so much, Amy! These are great insights and reminders for me. While everyone could probably use some more focus on quality sleep in their lives, I think moms are a particular group that need it the most. Any final words for us?

A: My takeaway message for you: getting enough sleep is vital to your health and fitness level. We live in a society where everyone is “busy”, over-caffeinated, and sleep deprived…be the well-rested person in the sea of sleepyheads. Your health, mood, and productivity will thank you.

L: Love this! Thanks again, Amy! I truly appreciate you taking the time to impart your wisdom on the wild-hearted readers here.

I’m off for the weekend now and looking forward to a quick trip to Chicago (anniversary gift!) as we recently celebrated 3 years of marriage. Back for more blogging next week! Don’t forget the Townhouse Boutique offer code will be posted Monday!

Have a great weekend!

XO

You can also find Amy here:

• You Are More Beautiful Than You Think

 

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