NutraChamps Blog

Tag: relaxation

  • Sleep Hacks You Should Know About

    Sleep is a pillar and absolutely fundamental to human health. Some experts would say that it’s just as important as diet and exercise. Sleeping impacts and supports many functions in the body some of the most important including healthy brain function, boosted immune system, reduced stress, and even supported heart health. While it is very evident that sleep is important, many people just aren’t getting enough of it. Statistics from the National Institutes of Health in 2023 show that 7%-19% of adults do not get enough sleep and 50 to 70 million Americans have chronic sleep disorders. There are multiple factors that can contribute to sleep conditions and deprivation, especially in the modern world we live in today. Artificial sources of blue light such as fluorescent light, LED TVs, computer monitors, smartphones, and tablet screens can all contribute to suppressing the secretion of the hormone melatonin. Drinking alcohol, medications, caffeine, and other factors can also contribute. If you’re dealing with sleep issues, there are things you can do to improve your ability to fall asleep and stay asleep. Although it could take time, with the right habits in place you can definitely get to a place of feeling rested and restored.

    Our Top Sleep Hacks

    Sunlight exposure first thing in the morning:

    You may have heard of the circadian rhythm before, essentially it is a 24-hour cycle which is part of the body’s internal clock. The circadian rhythm is integral in the sleep-wake cycle of the body and it is greatly impacted by light. One of the ways the circadian rhythm is being significantly impacting humans today is the lack of sunshine we are getting, especially when we rise in the morning. Scientific research proves that the onset of sunlight synchronizes the body’s internal biological clock. In fact, Andrew Huberman who is a popular neuroscientist said this on X, “Viewing morning sunlight increases morning cortisol levels by 50%, which is a good thing (early in the day) because it increases immune function, alertness, and “sets” a timer to fall asleep ~14-16 hours later. On clear days do 5-10min. Overcast days 20-30min. Don’t stare.” 

    This means that even if you live in a climate that isn’t always sunny, you can still benefit from getting exposure to overcast days first thing in the morning. 

    Find a relaxing nighttime routine

    Are you potentially overstimulating yourself too close to bedtime and having a hard time winding down? It might be a good idea to implement a relaxing nighttime routine. Preparing for sleep will cue the body that it is time to wind down. Some activities that have been shown to promote relaxation include yoga, meditation, listening to calming music, and reading a relaxing book. Every body is different and when it comes to a establishing a nighttime routine that works for you it’s all about experimentation and trial & error. One thing is proven for sure – dimming the lights in the evening will cue the body for sleep. Try to avoid blue light if at all possible in order to signal that it’s time for sleep.

    Try taking relaxing supplements 

    Many of us can’t always control the amount of stress or busy schedules in our day-today, but one thing we can do is make the best of those stress levels. Supplements are a great way to support your lifestyle and help you wind-down after a long day. At NutraChamps, we have a handful of supplements that can support a better night’s rest and some of those include tart cherry gummies, melatonin gummies, DreamRite, sleep gummies, CalmSense and Ashwagandha. All of these contain soothing nutrients and vitamins that will promote a sense of calm in the body. Some supplements, such as the ones that contain melatonin, should work more instantly in the body. Whereas supplements like ashwagandha take a bit more time to build up.

    Progressive Muscle Relaxation

    Sometimes, a contributing factor to sleep issues can be stress and anxiety. When our mind and body are in sympathetic state which controls the fight or flight response, you may feel that you’re on edge, have racing thoughts, shaky, or even dealing with a faster heartbeat. It doesn’t have to be this extreme, even thinking about the busy workday you have ahead of you tomorrow could be enough to trigger unease in the mind and body. One way that could help you relax and bring you into a parasympathetic mode of “rest and digest” is by practicing progressive muscle relaxation. This technique is used to promote a deep sense of relaxation within the body. It’s practiced by tensing and then releasing one muscle group at a time.

    Here is how you can get started:

    1. Find a Quiet Space: Choose a peaceful environment, sit or lie down comfortably, and close your eyes.

    2. Tense and Release: Start from your toes and work your way up, tensing each muscle group for 5-10 seconds, then releasing and relaxing for 20-30 seconds.

    3. Focus on Relaxation: Pay attention to the sensations of relaxation and relief as you release tension. Visualize stress leaving your body.

    4. Deep Breathing and Reopen Your Eyes: After relaxing all muscle groups, take a few deep breaths, then open your eyes. You should feel more relaxed and centered.

    Calm your senses

    Engaging the senses can be therapeutic, especially when it comes to promoting relaxation and preparing for sleep. For example, it has been proven that scent has a significant effect on human emotional responses. One of the most popular aromas used to assist with sleep is lavender. This herb has been shown to work as a anxiolytic (anxiety relief) and increases calmness from within. Lavender has been shown to interact with the neurotransmitter GABA which helps to quiet the brain. Some other essential oils that may be useful for promoting relaxation are chamomile oil, bergamot, peppermint, cedarwood, and sandalwood. 

    Another way you can powerfully engage your senses to feel more at ease is through sound. Some people have found that white noise can make a solid impact in getting better quality sleep. If you live in an apartment or get easily awakened by outside noise, a white noise machine may help to block out that sound and keep you in a deep snooze. 

    If you’ve been dealing with sleep issues, hopefully these hacks can eventually make a difference in your life and allow you to relax and feel more at ease. Remember that stress and anxiety are a big underlying factor in sleep disturbance and managing those in the best possible could already make a difference in feeling more calm and relaxed. We’re curious to know, which one of these sleep hacks would you try first? Let us know by leaving a comment!

  • Can Float Tanks Actually Provide you With Just as Much Rest As Sleeping?

    Can Float Tanks Actually Provide you With Just as Much Rest As Sleeping?

    Have you ever experienced sensory overload? This could look like feeling overstimulated by sounds, sensations, lights, and people. Overstimulation occurs when your senses take in so much information that your brain can’t keep up. In return you can be left with feeling anxious, overwhelmed, and exhausted. Something that could really help you with overstimulation is REST, and we’re not talking about putting on your favorite Netflix show or drinking a glass of vino.

    Floatation REST (Reduced Environmental Stimulation Therapy) is a method of therapy that involves floating inside a quiet and dark tank filled with epsom salt and heated to a comfortable temperature. Another name for this experience is called sensory deprivation, and it is being shown that more and more people are experiencing amazing benefits from partaking in it!

    Benefits of Floating

    Stress, anxiety, and depression relief: Until you’ve actually been inside a float tank, you’ve probably never experienced anything quite like it! Reduced stress might just be one of the best benefits that float tanks provide. A 2018 study actually shows that one single hour of floatation REST was capable of significantly reducing anxiety and improving the mood of 50 participants. These participants had stress and anxiety related disorders that ranged from PTSD, to panic disorder. 

    One of the ways that floating actually treats anxiety and depression is by slowing down the brain. Slowing down the brain results in synchronization of both halves which makes for decreased anxiety. 

    Reduces chronic pain: Dealing with a chronic issue can be debilitating, especially when there seems to be no cure or remedy for your specific situation. The good news is that if you deal with pain, tension headaches, or muscle aches, several studies have confirmed that float tanks can help! 

    For those who suffer with chronic pain such as fibromyalgia, floating tanks have been proven to be useful to help the pain and other side effects that come along with it. Just one hour in a float tank can help to promote deep rest, improve focus, and aid insomnia. 

    Boosts creativity: Depriving your senses and eliminating distractions forces you to go inwards. While floating has a number of health benefits, it can also help to inspire the creative side of you as well. Floating in a tank can actually impact your brain in such a positive way by helping you enter the theta state. This state in your bran is experienced while in a place of deep relaxation. This usually occurs before entering the sleep state, so it only lasts for a few minutes. It is quite possible that being in a float tank can extend the amount of time your brain stays in the theta state. 

    Theta state has been actually shown to enhance creativity. So whether you’re a musician, artist, actor, or simply want to get in touch with more of your creative side – a float tank might be a great place to start.

    Improves cardiovascular health: If you haven’t already been convinced enough about why floatation therapy is so beneficial, it can also positively impact heart health! Research shows that floating can reduce blood pressure, slow the heart rate, and decrease stress which all benefit your heart. 

    In the United States, heart disease is the number one cause of death and can affect a variety of different people. Stress is a major contributing factor for the heart, especially chronic and long-term amounts of it. Many people turn to unhealthy coping mechanisms to deal with their daily stressors, which doesn’t help the situation. If more people tried healthy self-care practices instead such as meditation, breath work, movement, and floating, then we might see a healthy impact in society as a whole.

    Wellness isn’t just about eating the right foods and working out, it’s also about allowing yourself to relax and eliminating stressors. Stress has a much bigger impact on the body and our health than you may realize. That is why doing things to calm your nervous system and benefit your mental health are so important. Float tanks are a fantastic way to prioritize your inner world and mental wellbeing. With regular use you will begin to notice just how much more calm, grounded, and relaxed you will feel!

    Sources:

    https://www.sciencedirect.com/science/article/pii/S1876382014000845#bib0090

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796691/

    https://paindoctor.com/float-tanks-chronic-pain/

    https://www.floatationtankmelbourne.com.au/blog/floatation-and-creativity

     

     

  • 5 Ways to Naturally Promote Relaxation

    5 Ways to Naturally Promote Relaxation

    Stress is epidemic in the 21st century. With long work hours, a mile-long to-do list, and a hundred different obligations occupying our mind at once, it’s no wonder we’re stressed out!  Thankfully, there are plenty of things we can do to help ourselves relax. Before you blow off your next meeting to book a flight to the Bahamas, consult this list of stress-busting tips.

    1. Take a Deep Breath

    Deep breathing is the simplest and fastest way to promote relaxation. Deep breathing helps activate the relaxation response, quelling anxiety and tension within minutes.

    Many people find it helpful to use breath counting during a deep breathing session. Breathing in for three seconds and out for six is a common pattern. You can practice deep breathing in a seated position with your eyes closed, much like a meditation, or you can simply become mindful of your breath as you go about your day. Use whatever method works best for you!

    1. Step Away from Sugar

    It’s no secret that sugar isn’t doing us any favors. But did you know that it can affect stress levels, too?

    Sweets, soda, and sugary snacks all spike your blood sugar, which often results in a mood and energy roller coaster. That afternoon cookie might perk you up momentarily, but it’s likely to leave you grumpy, tired, foggy-brained, and stressed once your blood sugar levels plummet about 20 minutes after snacking.

    To help soothe stress, work towards eliminating foods with added sugars. Instead, reach for whole foods like fruit, hummus, or a handful of nuts and seeds. These foods are all rich in fiber, which helps you step off the blood sugar roller coaster by slowing the absorption of sugar into your bloodstream.

    1. Move Your Body

    Exercise is one of the most effective antidotes to stress. Whether you’re swimming a few laps, cycling to work, or just chasing the dog around the yard, getting your blood pumping 4-5 days per week is a great way to let go of stress.

    What is it about a workout that helps boost relaxation afterward?

    For one, exercise helps boost your brain’s production of endorphins. These are the feel-good neurotransmitters responsible for the “runner’s high,” or sense of euphoria after a hard workout.

    Exercise also works because it’s a form of moving meditation. When you’re focusing 100% of your attention on your body’s movements, you aren’t stressing about to-do lists.

    If you don’t yet have an exercise program, talk to your doctor first. Start with baby steps. Even a few short walks throughout the day can make a difference!

    1. Rebalance with Adaptogens

    Adaptogens are a class of plants that help regulate how the body adapts to stress. These plants can help bolster our immune system, regulate our hormonal pathways, and – most importantly – blunt the action of cortisol, our stress hormone.

    One of the best-known adaptogens is Korean ginseng (also known as Asian ginseng, or panax ginseng).  Ginseng has been used for over 5000 years throughout Asia, and was once regarded as an “all-healing” medicine. Modern science has now confirmed ginseng’s impressive resume:  Immune dysfunction, blood sugar dysregulation, anxiety, stress, and hormone imbalances are only the tip of the iceberg when it comes to the long list of conditions thought to be helped by ginseng.

    Ginseng isn’t the only option in the world of adaptogens. Other stress-busting herbs in this category include rhodiola and ashwagandha. Rhodiola has been studied for it’s mood-boosting effects, and can help manage symptoms of brain fog or fatigue.

    Ashwagandha has been recommended for sleep issues, and tends to be the less “energetic” of the adaptogens. If you’re prone to anxiety or insomnia, ashwagandha might be the adaptogen for you.

    Adaptogens take some time to show their effects, often up to a month of regular use. For this reason, many healthcare practitioners recommend supplementing with adaptogens daily for several months at a time for maximum benefit.

    1. Cut Back on Caffeine

    That second cup of coffee might sound like a good idea, but it could easily be spiking your stress levels. This is especially true if you’re among the 50% of the population with a “slow metabolizing” caffeine gene. For a slow metabolizer, more than a single cuppa joe per day can ramp up stress levels and negatively affect your sleep.  If you’ve noticed coffee after 3pm triggers insomnia, then you’re probably a slow metabolizer.

    Looking for a calmer caffeine fix? Switch to green tea instead. Green tea is much lower in caffeine than coffee or black tea, and is also rich in L-theanine, a compound which helps promote relaxation.