Another week, another thing to help me try and help me sleep. I'll be honest with you guys, while my sleep is slightly more than usual, nothing has drastically improved it thus far.
After reading this article, I thought I'd give 5-HTP a bash. As well as helping to support a good mood, with it being indirectly involved in producing melatonin, a hormone that is critical for sleep, it should help with sleep.
I was fairly excited about this one, however I only saw an improvement of an average of 12 minutes, I still struggled to get to sleep and woke up a fair bit. However the difference I did see was my Resting heartrate. It is now at 67 BPM. So, like an actual human having a normal life heartrate, not the heart rate of someone trying to escape a zombie outbreak. So I may continue to use this but the hunt for a 'sleeping beauty potion'
Peace out Tough Mamas.
This week I tried a 'sleep spray' from simba.
First impressions, it's a bit pricey at £18 but after a week using it, the bottle it still almost full and I was waaaay generous with spraying this. The bottle is gorgeous, it's glass, proper fancy.
The smell, well, I have never been a fan of lavender to be honest, it was not my cup of tea. It made me make a face like I was smelling a bad fart if I'm honest, but some people adore lavender so that may just be me.
I can't say that this did anything to help me with my sleep, saying that I usually struggle to get 5 hrs and I did get an average of 6hrs 5 minutes over the week.
However, I woke regularly, spent the week feeling exhausted and my heart-rate was on average 7 bpm higher than it normally it. I don't think I'll be using this one again.
Here we are in week 2 of me attempting to sleep like a regular human woman. This week I am giving 'Simba Sleep Spray' a go. Fear not, it isn't made of a baby lion that has to rise up and overthrow an evil dictator that murdered his dad, that would not be ethically sound and I like ethical soundness.
It actually contains 'essential oils' (I'm not sure what they are actually essential for, I don't think anyone knows) such as lavender, mandarin etc. You're are supposed to spray 2-3 sprays on your pillow and it is supposed to improve the quality of your sleep.
At £18.00 for 100ml it's on the pricey side, but I guess it depends on how long it will last as to whether that's value for money. Also I'm not sure if I am alone here but lavender smells vile to me, we shall see.
Speak to you all in what hopefully will be a well rested week xxxxxx
Just updating you on my first complete week of my mission to sleep like a normal human being. As mentioned in my prior blogs, I have started out this mission using an app called 'Calm'. I did their '7 days of sleep' program which teaches you to be a better sleeper.
So true to the law of sod, the week I decide to make an active effort to improve my sleep happens to fall within the week of my kid being sick, the parents among you are probably aware that this usually means feck all sleep. I considered delaying my little sleep experiment. But life happens to all of us, so I soldiered on to see what would happen.
Now considering that I had a clingy, regularly waking, hot as a radiator child to contend with, the results were way better than I expected. I did get a few daytime snoozes in with the kid however, but usually it'd take me the length of his nap to actually fall asleep.
My weekly average total sleep was 6hr 44 min, as I've mentioned I usually struggle to get an average of 5 hrs.
The '7 days of sleep' was full of useful hints and tips of a good night sleep and I was able to use it alongside the short sleep meditations. I tried a few sleep stories too. My son especially loved the kid's sleep stories as well, though wasn't overly enthralled with the kids meditations.
So yeah, I really liked this app, I will definitely give it another go during an average week to see what the outcomes are too. Thumbs up xxxx
I moaned away to you all yesterday about my crappy sleep and explained that I was going to try something new each week to tackle it.
Quite a few people seemed to swear by meditation apps. So this week I am going to try the app ‘Calm’.
I noticed that calm have lots of 7 day guides. So as well as ‘7 days of sleep’ they have ‘7 days of managing stress’, ‘7 days of managing calm’ and others, they also have stand alone meditations and sleep stories. This week I am going to see if their ‘7 days of sleep’ helps me out
While my sleep still didn’t make it to 7 hours, this was the first night I tried it and there was definitely a noticeable improvement, 6hrs 26 mins it pretty awesome for me.
Also, I assumed that you had to listen to the 7 days of sleep just before bed, but I got the impression I was supposed to listen to 7 days of sleep at a different time during the day and then use one of the stand alone deep sleep meditations before bed. So I am going to try it that way today/tonight.
But yeah, it’s a nice start and I’ll keep you updated xxx
We all have those things that we say we need to do to improve our health, but we never quite get around to them. My big re-occurring moans are “I should drink more water” and “I need to get a better night’s sleep”.
I’ve never been great at sleep, I remember being a teenager and regularly cooking in the middle of the night, my mum would wake up to a sink full of dirty pans and food in the freezer because I just couldn’t sleep. Before having my son I used to top up a bad night’s sleep with a post work nap or a Sunday afternoon nap but the days of a cheeky nap are well and truly over for me (except during Rugby six nations, I get one or 2 naps in her while the husband and the kid are watching, woop, woop, I guess I have some naps coming to me)
Basically, poor sleep is something that I am bored of complaining about, I’ve consulted Dr Google (fear not NHS was present lol but I did also visit some fluff sights on my search) and some of the negative effects of poor sleep are:
If you know of any more negative effects please let me know. As I plan to monitor any improvements. Lots of lovely people have given me helpful suggestions. I plan to try one each week to see if they work for me. Suggestions Received are below – I’ll let you know which one I try first xxxx
I have seen loads of amazing recipes for veganuary. However Veganuary doesn't have to mean complicated (unless you enjoy that sort of thing of course) So here is a quick comforting and high protein recipe you can throw together in a short space of time.
2 Linda McCartney Sausages
1 Wholemeal English Muffin
A few leaves of spinach
1 TBSP of preferred sauce (mustard, ketchup etc)
1) Cook Sausages as per packet instructions
2) Slice and toast muffin
3) Slice sausage and serve in muffin topped with spinach and sauce.
Wham Bama and thank you Mama for 347 Kcals and 24g of protein, Nom
So the most wonderful time of the year is almost upon us. Well, to be honest for me, my younger sister, my 6 year old and my Christmas mad auntie, this moment begins when the 'Christmas 24' channel arrives.
So I am offering up a challenge, you've all heard of drinking games, this is a healthy spin on that.
So the rules are anytime you see any of the things listed below - follow the action....
The Tough Like Mama 'Christmas 24' or 'any damn Christmas film you want to watch' workout game :
When looking at setting your fitness goals you may often hear the term “Find your why” and I agree, finding out why you want something will absolutely help you stay focused on your path to achieve your goals, but are you also asking yourself if your goals are actually yours?
You might be thinking “of course they are my bloody goals, who else's would they be?” take a step back and consider the following using the example of “I want to be a size 8”
When did this become your goal?
I really want you to think about this, when you first wanted this, start thinking of a timeline back to when this desire was initially triggered, this may be way, way back to early teens. In our example of wanting to be a size 8, they could question if they personally thought another person of that size looked fabulous (this would be your goal) or because it been pinned up in the media as a perfect size or is it because they have seen larger people, or themselves criticised for their size (this would make it someone else’s goal)
What moments in your day make you think about your goal? Is it sparked by negative feelings, not living up to others expectations, not being attractive to others? Or is it sparked by excitement of what you and your body are capable.
Write it all down in a notebook or on a scrap bit of paper so you can review your thoughts, see if you’ve been excessively influenced by external factors, family, friends, the media etc. etc.
I’ll tell you a bit about my own realisation when looking at my own goals. When I was very small I watched terminator 2 and instantly fell in love with Sarah Connor. I thought she was the coolest, the way she looked how strong she was, the way she trusted herself when people were telling her she was wrong. I wanted to be like her, because she was a badass and with my dad being a bodybuilder at the time, people around me thought this was awesome, cute and adorable and it was just wonderful.
That’s until I started nearing my teens. Being still totally obsessed with Sarah Connor. I’d excitedly say “I want to look like Sarah Connor”. Now, if I had a pound for every time that was met with “But boys/men don’t like muscles” I’d be a motherfricking millionaire.
That was the start of hearing crap like that. I’d hear women reassuring each other with “men like curves”. Adults around me spoke with passion about what was and wasn’t acceptable about what people’s bodies, in particular women’s bodies should look like. Fat = lazy, skinny = sick looking. It was all very confusing as a teenager.
However, there was always one constant “boys/men like……..” or “boys/men don’t like” and that seemed to dig its way right into my subconscious. It didn’t matter what I thought about my own body as much as what members of the opposite sex thought of my body.
Seeing the teeny women paraded in magazines with the underlying message of ‘Women this is what you should look like’ it got to me and I thought I needed to get as small as I could and doing lots of swimming, weights and Mr Motivator while consuming a diet of mainly apples and low kcal baked crisps I did get very teeny. I wasn’t happy, not in the slightest. I still hated my body.
Then I spent the duration of my teen and adult years going through a cycle of skinny, fat, toned, muscular over and over again, just hoping to suddenly feel happy with my body. But nope, surprise surprise, it didn’t fucking happen.
It’s taken until the ripe old age of 34 to realise the reason I wasn’t happy is because I was chasing other people’s goals and not my own. Each time I thought about what I wanted for my own body I was thinking about all the things I heard from other people and they will always be different things dependent on who you listen to, what channel you watch, what music you listen to, who’s IG you follow. Be careful and make sure you are living for you and not other people xxx
I promote body positivity, but for some of us, myself included, embracing your body doesn't come naturally, it can be a mammoth task for some, so instead catch yourself when you criticise your body. Try to talk to yourself as if you were talking to a loved friend . Find something you like about yourself to focus on! (For me it's my calf , we'll both of them, which is funny because I once hated them)
And if you do have goals for changing your body, don't over think it. Don't put too much pressure on yourself.
For example, if fat loss is your goal, you don't have to weigh yourself if it makes you feel like shit. For some people weighing is counterproductive. If you want to measure progress still, either do it via pictures and if that's too scary, take string measurements, no numbers, just take a piece of string, wrap it around your waist, cut it to circumference and stick it on the wall.
Most of all be kind to yourself x
This Is me:
I’m Emma, I train women (Offline and Online) who may struggle with their confidence and self esteem. I believe that women need more options that suit different lifestyles and needs, some of us don't have time to stick to a rigid plan, some people are to scared to even set foot in a gym (I have been there).