CHRISSY’S BALSAMIC DRESSING

By Recipes

Ingredients:

  • 2 tsp balsamic vinegar (condiment)
  • 1 tsp extra virgin olive oil
  • 1/2 tsp dijon mustard (condiment)
  • pinch of garlic powder
  • pinch of black pepper

Directions:

Blend all ingredients together. Store in air tight container.

Thank you to CHRISSY from Owen Sound, ON for the recipe!

Makes 1 serving.

GROUP OF FIVE

By Weight Loss Tips
Written by: Barbara Baristow, Manager Ewyn Studios Leduc

 

We are surrounded by people every day. We are interacting with people every day. We are influenced by people every day.

Take a look at the five closest people to you. Do you emulate yourself to be like them? Do they have habits and behaviors that will be successful to you? Who is your support circle, the most influential people around you, your group of 5?

In the motivational words of speaker Jim Rohn…”You are an average of five people you spend the most time with”.

Look around at the people nearest you as you continue your journey to becoming the best version of yourself. Are those closest to you helping you or holding you back? Your motivating factor, your “why”, that leads you to make the change is what will keep you focused on your success. Your group of 5, are who will support that “why” and will encourage you to achieve that success.

Your support system is most important in your weight loss goals and life. It can make you or break you. If you have someone who acts as a temptation, not understanding or respecting your choice and how difficult it can be, you may want to change those who you surround yourself with. The wrong people may eat the “forbidden” foods in front of you, may tell you “it’s just one bite”, maybe they surprise you with treats and dinners out, but they are not thinking of how important your goal is. Honestly, there will be some people who actually do not want you to succeed, but do not let that stop you from success! You may have to distance these people until you feel strong enough to be around them. But do not forget! There will be those who empower you! Cheer on your success! They have your best interest in social situations, and they support your goal. They may not always understand it, but they support it none the less! These are the people you want around you, that you need to choose for your group of 5.

If we are the product or likeness of the closest 5 people around us, why wouldn’t we have those cheering for us, the determined and driven, the winners with you all the time? With these 5 chosen people, your chance of success in both weight loss and life will be greater than it has ever been. Remember, you don’t have to turn away from the people who don’t have your best interest, they just need to be distanced for a while and given a “limit” to what they have access to.

Who are the people with characteristics you wish to have? Who are the people that make you feel like Superman or Superwoman? That empower you to rise up? Those are the people you want to initiate into your group of 5. If they are not already around you, reach out and tell them their value to you, ask them to join you during your journey. I can guarantee you they will not say no. These people are leaders and mentors by nature and will act when called upon.

“If you build it, they will come”

“THE SKINNY” ON FAT BLOCKERS

By Weight Loss Tips
Written by: Dean Esser

 

A supplement that you can take once a day and will prevent you from getting fat despite allowing you to eat anything you want. That magic pill to eliminate your fat, unfortunately just does not exist, but it hasn’t stopped researchers from trying to discover it. But what if you just didn’t absorb the calories you ate?

Fat Blockers are dedicated to preventing calorie uptake and absorption. Only one problem is, they can’t block all your calories alone, they sometimes block nutrients as well. So, the question is, are they worth taking? If you are absorbing fewer nutrients, is it worth taking to absorb less calories?

Any fat blocker will work in one of two ways:

  1. There will be an enzyme that’s vital in digesting a macro nutrient and the blocker will target it and keep it from doing it’s job.
  2. The blocker itself will seek out and bind to the fat molecule. When the blocker and the fat molecule are connected, the fat molecule can’t be absorbed.

Do Fat Blockers work for Fat Loss?

Yes they do!  But a few things to remember:

  1. They can’t cause fat loss, only prevent fat gain.
  2. They can reinforce bad habits since many people think they can get away with eating anything they want regularly.
  3. Taken too often they can create a compromised metabolism and prevent your body from burning fat properly.

So, should you be taking a Fat Blocker? If used in moderation and properly, they can be a very effective tool for eliminating weight gain, especially during a ‘treat meal’ or ‘cheat meal’. They can help reduce weight gain during these high caloric times. So Yes, a Fat Blocker used in moderation can be a great tool to stay on track when the road gets tough!

Why Ewyn Weight Loss Studios Fat Blocker? Our Fat Blocker not only blocks fat, but carbohydrates as well! Whatever the meal, whatever the occasion, we have Exactly What You Need!

Interested in giving it a try? Read more about our EWYN Fat Blocker here.

ZUCCHINI PIZZA BITES

By Recipes

Ingredients:

  • 2 zucchinis cut into 1/4 inch slices
  • 1 tbsp of olive oil
  • 1/3 cup of marinara sauce
  • 1/2 cup sliced baby tomatoes
  • 1/2 diced red onions
  • 2 oz the cheese of your choice (we love feta!)
  • 1 tbsp of Italian seasoning

Directions:

Preheat oven to broil.

Heat olive oil in a large skillet, in batches cook the zucchini for 1-2 minutes per side to seer, once cooked place on a baking sheet.

Place a dab of marinara sauce, some onion, tomato, and cheese on each one, sprinkle with Italian seasoning if desired.

Place in oven and broil for 1-2 minutes until cheese is melted.

Makes approximately 3 servings of 6 slices 

DON’T SLEEP ON SLEEP PART 3: 15 SLEEP STRATEGIES FOR THE BEST SLEEP OF YOUR LIFE

By Weight Loss Tips
Written by: Craig Warrian

 

If you’ve been with us from the start on the EWYN Studios sleep journey, then welcome to the finale! If you missed part 1 or part 2, please feel free to pop over to those articles before you consume part 3.  We’ll wait here for you… don’t worry, we’re in this together.

Parts 1 of this series focused on what sleep is. Part 2 focused on the damaging effects of not getting enough sleep. Today, we will be diving right into 15 effective sleep strategies that you can implement immediately to improve the quality of your slumber.

 

1. Know the importance of sleep

If you have gotten to this point in our 3 part series on sleep, I hope you have gained a little more appreciation for the importance of quality sleep. All of the below recommendations won’t be worth much if we don’t first put a priority on getting solid sleep each night. Whether you want to lose weight, stop feeling sluggish, avoid modern day disease or feel a little more refreshed each morning… giving sleep the attention and the importance in your daily routine is key.

 

2. Come to the Dark Side

Plain and simple, get your bedroom as dark as you can while sleeping.

If you have unnatural light coming into your bedroom from the outside, it’s time to invest in some blackout blinds. If it’s moonlight that’s coming in, you don’t need to black that out if it doesn’t bother you. Cover or block lights from fans, electronics, light switches etc. as best you can.  Even a small amount of unnatural light can have an impact on your sleep quality.

 

3. Just chill dude

Body temperature and room temperature matter. Keep your room cool overnight.

Keeping cool goes for both the winter and summer months. In the summer, rather than just cranking the A/C up, try using a fan in the room (ceiling or floor standing) and remove thicker blankets. In the winter, crack the window a bit to let cool fresh air into the room.

Another method of keeping your body temperature at a cool comfortable level is taking a bath. Have a hot bath 90 minutes before bedtime. The initial increase in body temperature from the bath is not what we’re after. It’s the natural cooling your body does after the bath that lines you up for success when timed right. This is also a way to relax going into your evening/bedtime routine.

 

4. Caffeine/Alcohol/Nicotine Curfew

Avoid consuming caffeine, alcohol or nicotine within 4-6 hours before bed. Caffeine and Nicotine are stimulants and can impede the body’s ability to get to sleep naturally.

Many think alcohol is a great sleep aid. Yes, it can lower brain activity and allow you to fall asleep faster, but an unfortunate side effect is that alcohol consumption before bed can prevent you from getting into the deeper restorative levels of sleep. So avoid the “fermented grape” before bedtime.

 

5. Block the “Blue”

This might be the most impactful immediate change you can make to improve your sleep quality. TVs, tablets, laptops, phones etc. all kick out a blue spectrum of light which can trick your body. Being bombarded with blue light during the evening, sends incorrect signals to your body saying “it’s day time, keep producing day time hormones” (such as Cortisol). If your body is producing day time hormones, it is not able to effectively prepare for rest (such as producing Melatonin).

If you just can’t put the electronic buddies down, enable “Night Shift” on Apple iOS devices and “Night Mode” on Android devices to block some of the cooler blue spectrums of light.

Try blue light blocking glasses in the evenings when using screens/watching TV at night.  There are lots of options out there now and they no longer look like the BluBlocker Infomercials from back in the 90’s.

 

6. Early bird gets the…better sleep

Get your day started early to help set you up for a good night’s sleep. By getting up early, you start syncing your body clock up with the rising and setting sun. This starts bringing what’s called our circadian rhythm into alignment with planet earth. Here’s the thing, we’re animals on this planet and we’ve evolved over millions of years with the ebbs and flows of mother earth. You’d think we’d be in sync with it by now, but alas we need to continue making these changes to do so.

 

7. Get more sunshine during the day

Get some sunshine during the day. Optimally, first thing in the morning get natural light on your face. This is a perfect time to get outside and go for a walk. More sunshine on our bodies during the day, once again helps align our circadian rhythm with the sun. As the sun rises, as do we. The sun sets… time for us to start calming things down and prepare for rest.

 

8. Get your sweat on, earlier in the day

Exercising early in the day has many benefits, but here we will focus mainly on those impacting sleep.

This is a great opportunity for fasted cardio first thing in the morning. Right after getting up, toss on a ball cap and your runners and get walking! Not only will this produce a great weight loss benefit, but you are getting the right hormones released and getting that valuable sunlight earlier in the day to set you up for a good night’s sleep later that evening.

NOTE: No workouts within 4 hours of going to bed. Going for a walk in the evening is okay, but anything too strenuous should be kept to earlier in the day. Evening strenuous workouts will actually hurt your sleep quality and prevent the “repair” you need to recover from that workout.

 

9. Consistency is key

As we briefly mentioned is part 2 of our series on sleep, try and keep a consistent bedtime and wake time. This goes for weekdays and weekends. Try to go to bed within about a 30 minute window (optimally before 10:30pm) each night and wake up at a consistent time. This will set your body into a good rhythm and improve your sleep quality over the long term.

 

10. Eat dinner early at least twice a week

One thing that can conflict with a good night’s sleep is digestion. How you ask? If you eat a large meal close to bed time, your body is busy trying to digest that large meal. It focuses much of its attention (in the way of blood flow) to your stomach and intestines. What it’s not doing is sending that blood flow to your brain which needs it for memory sorting, cleaning waste products etc.

Try and eat dinner early (at least 4 hours before bedtime) as many times as you can per week.

On the flip side, don’t go to bed crazy hungry either. If you’re not hungry before bed, it’s okay to fast until morning. If you are quite hungry after dinner have a small snack about 90 minutes before bed (preferably protein rich and avoid the processed carbohydrates, a hard boiled egg could work) so you don’t disrupt your sleep.

 

11. Magnesium

Magnesium is an anti-stress mineral. It is involved in over 400 chemical reactions within the human body and amazingly 70-80% of us are deficient in it. It helps relax tense muscles, improve blood pressure and calm the nervous system along with countless other benefits. Since magnesium has so many uses in our body, it tends to get depleted quickly. Supplementing with Magnesium is a way to help your body deal with the Magnesium demands and get a good night’s sleep.

 

12. Make your room a little less “Social”

Get your social media devices (phones, tablets, laptops etc.) out of your bedroom! Did you know that device you have in your hands upwards of 8 hours a day called your cell phone emits these lovely signals called EMFs (Electromagnetic Fields)? Unfortunately these EMFs have been confirmed to impact the communication between cells in our body. Things such as hormonal problems and even cancer are associated with prolonged EMF exposure. Those aren’t the only concerns. EMFs can impact your sleep. Charge your cell and tablets overnight in another room, or at least put it on airplane mode, so it is not constantly sending and receiving during sleeping hours.

The Wifi in your home is also emitting EMFs. Most home internet routers today, allow you to turn on a “schedule” to turn off your Wifi at certain parts of the day (either to keep Billy away from Fortnite, or to eliminate EMFs while you sleep.)

 

13. Make your bedroom a Sleep Sanctuary

Only use your bedroom for sleeping and perhaps that “other” thing you might do in a bedroom (*wink, wink*).
Make your bedroom a sleep sanctuary. By adopting many of the points above, turning your room into a place of rest and relaxation is optimal. Try not to make your room a place of stress or action by making it your COVID work from home space and the local home theatre drive-in.

If your bedroom only represents a place of calm and relaxation, then as you enter it in the evenings, your brain will make a connection that it is time to start winding down.

 

14. Create a bedtime routine and stick with it

It’s important to give your brain cues that it is time for sleep. Put on comfy PJs, read a book, dim the lights, listen to relaxing music or sounds etc. Do this consistently before bed and your body will start to recognize these signs and will reward you by falling asleep faster and giving you a deeper more restful night’s sleep.

 

15. Supplementation

You probably thought we may have missed supplementation. No, no… but I recommend adopting some lifestyle changes first and stick with them. Sometimes, we need a little extra assistance and that is where supplements come in.

As mentioned above, Magnesium is the most deficient mineral in an adult body. EWYN’s “PM/BM Magnesium” powder is something that you can take before bed, to help you relax, improve your sleep quality and replenish this valuable mineral.

Chamomile is another supplement that you can try before bed in a tea or give EWYN Studios’ “Sleep Slimmer” a try.  Sleep Slimmer has many key sleep aid ingredients (Chamomile, Gaba, Valerian and more) to help you relax, fall asleep quicker and dip into those deeper restorative levels of sleep.

Working towards better quality sleep is a journey. Adopting all or some of the above mentioned sleep strategies are going to have a different impact on different people over different periods of time. First and foremost, you need to make sleep a priority in your life. The rest is tweaking things, trying new tactics and letting nature take its course. Enjoy the journey to a lifetime of better sleep. Please work with your EWYN Studios health coaches to discuss and game-plan your sleep improvement strategy  today.

Happy Sleeping Everyone.

 

Sources:

Ewyn Kickstart Ice Cap

By Recipes

Ingredients:

  • 1 scoop of Ewyn Whey Protein
  • 1 tsp instant espresso powder
  • 8 oz of unsweetened almond milk

Directions:

Add all ingredients into a blender. Add a few ice cubes and blend.

Great as a pick me up in the morning, in place of your usual coffee!

A BIG thank you to Lori from Owen Sound, ON for the recipe!

Makes 1 serving. 

DON’T SLEEP ON SLEEP PART 2: The Impact of Sleep Debt

By Weight Loss Tips
Written by: Craig Warrian

 

In part 1 of our 3 part series on Sleep we explored the main reason people don’t put a priority on their daily slumber, what sleep is and the different types and stages of sleep. If you missed those key points from Part 1, please click here if you’d like to revisit Part 1.

Sleep is natural and necessary for our well-being. When we are deprived of sleep, our bodies manage many systems in a careful balancing act called “homeostasis”. This means that body temperature, acidity levels, body weight and even sleep, all use a balancing system to maintain consistency. However, all too often we throw that balance out of whack. Sleep is no different. The more sleep you get, the  less your body will crave sleep in the form of fatigue, drowsiness etc. In the alternative, the less you sleep, the more your body will automatically tell you to get more rest.

All individuals require different amounts of sleep, but adults usually require 7 – 9 hours per night. If you don’t get the sleep that your body requires, you will start to build up something called “Sleep Debt” and signals of sleepiness will be sent your way.  Initially the signals may be in the form of fatigue and/or drowsiness. The more sleep debt you accumulate, the stronger the sleep signals will be. Some signs of sleep debt to be aware of include, but are not limited to, the following:

  • Increased drowsiness
  • Strong feelings of fatigue
  • Lack of energy
  • Lack of mental focus
  • Mood swings
  • Lack of motivation
  • Lack of coordination and bodily control
  • Physical pain.  In some instances, significant sleep deprivation can result in physical pain (ie. Headaches etc.)
  • Immune system suppression

If your sleep debt continues building-up for weeks, months and potentially years, this is where we really get into trouble. Astonishingly, studies have shown that just one night of sleep deprivation can make you as insulin resistant as a type-2 diabetic. To that, we add the unfortunate effect of rapid aging and additional stored body fat. If we now extend that chronic deprivation out over long periods of time it can contribute to the following ailments:

  • Cancer
  • Alzheimer’s
  • Obesity
  • Diabetes
  • High Blood Pressure
  • Heart Disease
  • Stroke
  • Depression

All of these health concerns are incredibly troubling. To make matters worse, in a report published by the CDC *2, “1 in 3 adults don’t get enough sleep” (7 or more hours of sleep per night). Between Canada and the United States, that’s upwards of 122 million adults that are chronically sleep deprived and at risk or are currently battling some of the ailments mentioned above.

When it comes to weight loss, there is definitely a correlation to fat loss/storage and good sleep. A published study by the Canadian Medical Association Journal *1 demonstrated that a lack of sleep prevents you from losing weight. In the study, individuals were placed into two groups, each following the same nutrition and exercise plan. One group were sleep deprived (5.5 hours of sleep). The other group had 3 more hours of sleep per night (8.5 hours). The sleep deprived group consistently lost less weight and body fat than their “sleep happy” counterparts.

It’s time to act! There is only one way of paying off sleep debt. Give your body the rest it needs. So many of us are not operating at peak performance due to our accumulated sleep debt. When we feel a little sluggish in the morning, what is the first thing we reach for to “get us going”? A nice hot cup of joe! Unfortunately, that trusty cup (or in some cases, pot) of coffee in the morning doesn’t replace our lack of sleep. Don’t get me wrong, I’m not saying that a venti Americano is a bad thing. A cup of coffee in the morning absolutely has brain boosting benefits and even some mild weight loss benefits (as long as it’s not a Caramel Macchiato), but if caffeine and other stimulants are being used to “keep you going”, instead of getting the sleep your body requires, that is not a recipe for long term success. In fact, caffeine doesn’t actually make sleepiness go away. What caffeine does do is fit into the receptors in your body that typically receive the signal of being tired and ready for rest. Therefore, somewhat masking the sleepiness feeling.  Caffeine and other stimulants are great for temporarily increasing alertness, reaction times, weight loss, mood and mental performance. So, go ahead and enjoy your daily coffee, but recognize it is not a replacement for the natural healing powers of sleep.

In our next installment of this 3 part series, we’ll explore tangible steps you can adopt right now to improve your night’s sleep. But to wet your whistle, here are a couple of things each and everyone one of us can adopt immediately:

  1. Give sleep the priority that it deserves. Stop yourself from saying “oh, I’ll just get more sleep tomorrow”. Treat your precious sleep time like gold.
  2. Go to sleep and wake up at a consistent time each day. As best as you can, try and get to bed at a consistent time each night. It’s okay if you fluctuate by 30 minutes here are there. But make the fluctuations the exception, not the rule.

 

SOURCES:

*1 – Canadian Study https://www.cmaj.ca/content/184/18/1975

*2 – CDC https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

http://www.end-your-sleep-deprivation.com/

https://themodelhealthshow.com/sleep-problems-tips/

Let’s Talk Self Care.

By Recipes

Coming through Covid-19 has been game changing for us all, and finding ways to feel positive energy and our power source can be a struggle. We could all use a reboot or something to make us feel special, valued, happy, and mostly proud of who we are. Self care is about giving the best of you and not what is rest of you. Give yourself the same care and attention that you give to others and watch yourself bloom!

Treating yourself doesn’t have to take a toll on your wallet either. It is about making the time for the little things in life that bring you joy or a small change in your routine to allow yourself more peace of mind! A change in plans could mean a change in you.

Below we’ve shared some cost effective DO IT YOURSELF recipes for you to try! Take some time this week- if even for a few minutes- to gift self care.

 

Homemade Coconut Cinnamon Foot Scrub:

  • Coconut oil – 1/4 cup
  • Cinnamon – 1 teaspoon
  • Sugar – 1 cup
  • Essential oil – 1 tsp (optional)

Mix all the ingredients into a bowl and transfer it into a clean glass jar or any container with a lid.
Set it aside until prepared to use.

 

Lemon and Salt Blackhead Scrub:

  • Lemon Juice – 1 tbsp
  • Table Salt – 1 tsp

Squeeze a few drops of lemon juice into small bowl. Add table salt. Rub the mixture carefully on your nose and chin and wherever else you find blackheads. Wash the mixture away with warm water.

 

Strawberry Vanilla Lip Scrub:

  • 2 tablespoons of sugar
  • 1 small mashed strawberry
  • 1 teaspoon of coconut oil
  • A few drops of natural vanilla extract

Mix all the ingredients together in your favourite sanitized container. Apply to lips and exfoliate using circular motions with either your finger or a toothbrush.

 

Remember, an empty tank will take you nowhere. You have to allow yourself time to refuel.

Fruity Rainbow Pops

By Recipes

Ingredients:

  • 5 cups of plain Greek yogurt
  • ½ cup of raspberries
  • 1 small kiwi (peeled and diced)
  • ½ cup pineapple (cubed)
  • ½ cup mango (cubed)
  • ½ cup strawberries (sliced)
  • Sweetener to taste
  • Popsicle mold with openings and 10 popsicle sticks

Directions:

Scoop the plain Greek yogurt into 2/3 cup servings in 6 bowls.

Puree the fruit in a blender, one at a time, starting with the lightest colour first so there is no need to wash the blender out each time. Each fruit must be completely pureed so if necessary, add small amounts of water.

Stir each fruit into one bowl of yogurt, leaving the 6th bowl of yogurt without fruit.

Carefully spoon 1-2 tbs of yogurt into each mold in layers starting with the plain yogurt.

Insert popsicles stick and freeze for 6-8 hours.

Makes 5 servings. 2 popsicles = 1 serving 

DON’T SLEEP ON SLEEP PART 1: What is sleep and how does it work?

By Uncategorized, Weight Loss Tips
Written by: Craig Warrian

 

Sleep is a fascinating state that almost all living beings on our planet require.  But it is also loosely regarded as a waste, we don’t prioritize it, we short change our sleep for just about any reason (late night TV, work demands, Netflix bingeing, browsing the web, social media etc.).  But why are we so willing to forgo our precious slumber?

In this 3 part series, we’ll investigate what sleep is, why we need it and what are some tangible lifestyle changes we can make right now to improve our sleep quality.

We spend approximately one third of our lives sleeping and yet, how much do you really know about sleep and why you need it?  Sleep is important, so why are we willing to pass on it?

In 2008 a Stanford University survey was done to assess people’s exposure to knowledge and/or education around 3 key factors of health.  Those factors were Fitness, Nutrition and Sleep.  Below are the high level results of the survey:

Yes, I have been exposed to knowledge on the following:

  • Being physically fit: 99.9%
  • Eating a nutritious diet: 91.3%
  • Obtaining adequate sleep:  1.8%

I am not a mathematician, but there is clearly a MASSIVE gap in knowledge, awareness and understanding of sleep.  How can there be so little information about sleep when it is so fundamental and important to our overall health?

What is sleep?

Trying to define sleep is a challenge unto itself.  Is it a state in which our eyes close, body and brain activity cease and we lose consciousness?  Not exactly.  In fact, during certain “levels” or “stages” of sleep, brain activity can be very high.  Physical movement also occurs more regularly than we might think.  Amazingly, your eyes don’t even need to be closed to be in a sleep state (say what?).

Here are a couple of characteristics that help define sleep:

  1. Perceptual Disengagement: Simply put, in a state of sleep we become disengaged from our surroundings (sights, sounds and smells) and require some sort of stimulus to reengage our surroundings.
  2. Reversibility:  Once in a state of sleep to reverse out of that state, there needs to be a certain level of stimulus.  The amount of stimulus needed to be awoken depends on the individual and the state of sleep (Light sleep requires little stimulus to wake, while deeper levels of sleep require higher levels of audible or physical stimulus to reverse out of the state of slumber)

Many of us know that there are types or stages of sleep, but what are they and why are they important?

There are two types of sleep:

  1. REM or Rapid Eye Movement
  2. NREM or Non Rapid Eye Movement

REM sleep is a deeper stage of sleep in which we spend approximately 25% of our sleep time.  In this exciting type of sleep, we achieve our fascinating dreams.  During REM, our eyes dart back and forth in synchronicity (hence the name) in conjunction with our brain trying to scan the dream world.  In REM sleep we have tremendous brain activity.  Not only are our brains trying to scan the dream world (as it would scan the world around us while we’re awake), it is also creating the world that it is scanning.

Non-REM sleep is split up into 4 distinct stages from 1 through 4.  Stage 1 is our lightest stage of sleep and we get into deeper stages as we move through stages 2 to 4.

During a night of sleep we move through multiple sleep cycles (3-7 cycles in one night of sleep).  Each cycle is approximately 90 minutes in length and comprised of REM and N-REM.

  • Stage 1 is our lightest stage of sleep (drowsiness and onset of sleep. Lasting only a few minutes)
  • Stage 2 is deeper sleep and is where we spend the majority of our time sleeping (approximately 40-50%)
  • Stage 3 and 4 are classified as your deep sleep stages.  We only spend 20 – 90 minutes a night in deep sleep, but that is where the body does so much cleaning, healing and building.

Deep sleep is usually only achieved in the first and second sleep cycle of the evening.  The remaining cycles are mostly comprised of Stage 2 and REM sleep and our most vivid dreams are in the latter part of our night of sleep.  Please see the below chart for a sample of an 8 hour night of sleep:

As mentioned above, a standard sleep cycle lasts about 90 minutes.  Using that 90 minutes as a baseline, we should be trying to get in about 5 sleep cycles in a night.  That would provide us with 450 minutes of sleep.  In hours, that equates to 7 and a half hours of sleep.  So now does it make sense when we hear people recommend that we get 7.5 – 8 hours of sleep a night?

Each stage of sleep is necessary and very important, but some stages have distinct advantages that we should be trying to tap into. You could call deep sleep somewhat of our natural “fountain of youth”. This is where your body releases the most HGH (human growth hormone), repairs tissues and cleanses the body of unwanted waste.  Deep sleep is also where your body is going to help you keep off those unwanted pounds and maintain and build lean muscle.  Look and feel younger and lose some unwanted pounds!  Sign me up!  All types of sleep are restorative, but the deeper levels of sleep really take it up a notch.  Therefore, we should be trying to prioritize that specific stage of sleep.

Quick Tips:

  • Try and get to bed in the 10:00 p.m. – 10:30 p.m. timeframe consistently.  Between 10:00 p.m. and 2:00 a.m. is often the sleep “sweet spot” where your body will dip into the deeper levels of sleep more readily
  • Try the EWYN studios sleep aid Sleep Slimmer.  This product is exclusive to EWYN studios and is designed specifically to not only help you get to sleep faster, but to get into those deeper stages and stay in them a little longer

In Summary:

A regular night’s sleep is a cyclical pattern of a combination of Non-REM and REM sleep.  An average sleep cycle is approx. 90 minutes long with our deeper stages of sleep typically occur in the first third of the night (between 10:00 p.m. – 2:00 a.m. ).  Our REM sleep gets longer and therefore more dreaming occurs in the latter part of our night’s sleep.

Try and get to sleep consistently around 10:00 p.m. – 10:30 p.m.  If this is a challenge, don’t hesitate to reach out to your EYWN health coach and ask about our sleep aid – Sleep Slimmer .

Since we’ve stepped through what a night’s sleep looks like… our next investigation will dive into the importance of sleep and steps that we can take to improve it.

Sources: