Author Archives: Motion Nutrition

  • Find Your Chronotype to Sleep Better, Boost Focus

    Sleep patterns vary from person to person based on age, activity level and sleeping conditions. Chronotypes are a general way of classifying one’s sleeping pattern. “Chrono,” relates to time, and “type,” refers to one of four classifications: the Lion, the Dolphin, the Wolf and the Bear. Each animal corresponds to a certain type of person. …

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  • light therapy sleep wake cycle

    How to Fix Your Sleep-Wake Cycle using Light Therapy

    Light is the main Zeitgeber (German for “time giver”) and it keeps our circadian rhythms on track so that our daily sleep, wake, and hunger routines are aligned. Even though we continue to learn more and more about the human sleep/wake cycle (the 2017 Nobel Prize in Physiology and Medicine was awarded for discoveries of …

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  • How to Stop Waking Up Often During the Night

    You may be waking up at night for a number of reasons, including insomnia, sleep deprivation, and oversleeping. Under normal circumstances, you should wake up fewer than 2 times per night, and the total amount of time you spend awake each night should be less than 10% of total sleep time. If you wake up …

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  • Put the Phone Away! How Screens Sabotage Sleep

    To improve your sleep quality, it’s best to avoid staring at screens in the evening. The blue light emitted by your computer smartphone and television screens inhibits the natural production of melatonin – one of the primary sleep hormones. This will drastically affect the quality of your sleep, in the same way that being exposed …

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  • Adaptogens are the mainstays of traditional Chinese and Ayurvedic medicine

    How Working Long Hours Impacts Sleep (and Heart)

    Technology was supposed to liberate us from much of the daily slog, but has often made things worse: in 2002, fewer than 10% of employees checked their work email outside of office hours. Today, with the help of tablets and smartphones, it is 50%. There are numerous research studies out there showing the overwork — …

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  • How to Beat Stress & Get Some Sleep (With Food)

    We live in a culture of stress. Our lifestyles lead to a stress epidemic, where the plug is constantly plugged in and we forget to press the off button. Be it pressure at work, personal or financial issues – All of us experience some sort of stress. It doesn’t only affect our daily performance, but also …

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  • Don't skip workouts

    This is the Best Time to Work Out to Maximise Zzz’s

    Among its many benefits (decreased stress, weight control, disease prevention, etc.), exercise is important for good sleep. And it turns out that when you choose to work out might your impact sleep. Is it time to change your habits? Find out, below: Rise and Sweat: Morning workouts are usually the best choice for those who …

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  • Alcohol and a Good Night’s Sleep Don’t Mix

    Anyone who drinks alcohol from time to time knows that beer, wine, or spirits can sometimes leave you feeling drowsy. But while alcohol, a depressant, can help you fall asleep faster, it also contributes to poor quality sleep later. Here’s what happens—behind your closed eyes—when you go to sleep after drinking. 1. There’s a battle …

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  • Find your sleep score

    Why You Should Not Bring Work Into The Bedroom

    Research suggests that reserving the bedroom for nothing but sleep and sex can improve your chances of enjoying a sound night’s rest. Here’s why: Maintaining a separate, dedicated sleep space makes it easier for you to fall asleep when it’s time for bed. That’s because your brain will learn to associate your bed with sleep …

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  • Guide: How to Reduce Your Caffeine Intake

    If you are or have been an avid coffee or energy drink consumer then you are aware of how addictive caffeinated beverages can be. Caffeine is a psychoactive drug which means it’s medically classified in the same category as cocaine. While moderation is definitely one of the ways to reduce caffeine dependance, it’s worth looking at alternatives like adaptogens that are not addictive.

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  • 4 Tips to Help You Go Back to Sleep

    There you are – in the dark – with eyes wide open, struggling to fall back asleep. Anyone who’s experienced significant bouts of sleeplessness knows the havoc this can wreak on our energy, mood, and cognition. To help, we’ve pulled together the best tips on how to fall back asleep. 1. Don’t look at the …

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  • This is the Best Time to Nap, According to Science

    We should all get 7-9 hours of sleep a night, say experts. But that’s sometimes difficult. Life gets in the way. We get hooked on a new show and don’t realize our bedtime passed three episodes ago. Work keeps us up late. Anxiety wakes us up and makes it hard to fall back asleep. Daytime …

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