Sleep for better energy, healthy weight and more!

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In the next few months, almost everything that lives in nature will go into ‘’sleep mode’’ to refuel before next spring. For us humans, sleep becomes even more important at this time of year, says sleep expert Dr. Michael Breus (PhD).

Here are some tips from Dr. Breus to help you optimize your sleep.

  • We should aim for eight to nine hours of sleep per night. A single night with shortened sleep could decrease our cognitive abilities by up to 30 per cent.
  • If you think losing weight is all about being active and eating well, think again, because lack of sleep will often cause weight retention.
  • Think you are too busy to take time to sleep well? It’s worth knowing that cutting back on your hours of sleep would be a bit like swallowing three bottles of beer just before starting your work day and thinking you can make good decisions!
  • A 15-20 minute nap will never replace a good night’s sleep, but can be a great way to replenish your energy.
  • Is the 8-hour sleep theory as important as it is said to be? What the most recent studies on sleep tell us is that the quality of sleep is as important as the quantity.

And to enjoy a good quality of sleep, here is what Dr. Breus recommends.

  • Aim to go to sleep at around 10 p.m.
  • During the two hours before, avoid stimulating activities like eating or spending time in front of a screen. Instead, choose activities that will calm you down.
  • Dim the lights.
  • Take a contemplative walk.
  • Listen to relaxing music.

To your health and sweet dreams! Jessica et Bruno


More from these authors by clicking on their photo below.

Jessica Humphries & Bruno Saint-Hilaire


Jessica Humphries Bruno Saint-Hilaire98 Posts

Jessica Humphries est entraîneuse certifiée, coach santé et conceptrice de programmes d’entraînement physique en plein air offerts à longueur d’année. Diplômée de l’Université McGill, elle détient un baccalauréat en éducation physique et kinésiologie. - Bruno Saint-Hilaire est un professionnel de la santé qui a fait ses études universitaires en médecine sportive et nutritionnelle et administration des affaires. Ce qui le passionne depuis plus de 20 ans est d'accompagner sa clientèle très variée (enfants, adolescents et adultes) vers l'optimisation de leur santé afin de les aider à vivre au quotidien avec plus d'énergie et de vitalité. / Jessica Humphries is a certified natural trainer in functional fitness, yoga instructor, healthy lifestyle coach and the designer of year-round nature fitness training programs. She graduated from McGill University with a BEd in physical education and kinesiology. - Bruno Saint-Hilaire is a health professional who completed his university studies in sports and nutritional medicine and business administration. For more than 20 years his passion has been to accompany his wide range of clients (children, teens and adults) in the optimization of their health to help them live their daily lives with more energy and vitality.


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