Podcasts stimulate different parts of the brain, including mental imagery, forcing us to actively listen. Whether that's an adrenaline rush from listening to a crime podcast or an endorphin boost from a comedy podcast, there is something for everyone.
Here are our top recommendations to become more mindful during your health and fitness journey.
*listen on spotify
How caffeine impacts sleep...
Caffeine is a natural stimulant, commonly found in tea, coffee, cacao products, cola and energy drinks. It works by stimulating your central nervous system, increasing levels of alertness over a short term period. Caffeine lasts in our system between 4 to 6 hours, and has a half-life of about 5 hours. This means if you consume 200mg of caffeine (double espresso), after 5 hours, you will have 100mg of caffeine remaining in your body. It can take up to 10 hours to completely clear from your bloodstream. If you want to improve your sleep quality, don't consume caffeinated drinks later in the day.
How technology impacts sleep...
Studies have shown the use of computers and phones directly before before bed, suppresses your natural production of melatonin, the hormone responsible for helping you feel tired and ready for sleep. Back-lit electronic devices emit short-wavelength enriched light, known as blue light, delaying the body's natural production of melatonin in the evening. Blue light can also reduce the amount of time spent in slow-wave, rapid eye movement (REM) sleep, which is vital for cognitive function. To reduce the impact of blue light on sleep, establish a device free relaxing bedtime routine, dim the bedroom lights, use nigh time mode on your device or invest in some blue light blocking glasses.
TIPS TO IMPROVE SLEEP QUALITY
Listen to white noise whilst falling asleep
Darken your bedroom, use warm lights, keep the room cool
Use your 'internal clock' to maintain a consistent sleep schedule
Complete vigorous exercise >3hrs before sleep, to allow for cortisol to lower
Try a deep breathing exercise - breathe from your belly rather than
let's get mindful
Set aside a minute each day to breathe, rest and reset. You can either set a one minute timer or follow along to the guided meditation below!