Health Tips: Sleeping Better

Ok, so you accomplished all your tasks during the day; you even managed to get some stuff ready for a head start the next day, and now it's time to fall asleep. Easy, right?  It is, for those who lie in bed and wake up the next day fresh and ready to go... But if you are you one of those that go through your entire to-do list (5 times) or think about all the stuff you were supposed to do during the day and just can't manage to fall asleep, it sounds as though you may have insomnia.

           

 Some Quick Facts about Insomnia:

• It's the most common sleep disorder.

• Insomnia may involve difficulty falling asleep, difficulty remaining asleep, early morning awakenings or non-restorative slee.

• An estimated 13.4% of the household population aged 15 or older—that is, 3.3 million Canadians—had insomnia. * 

So if you find yourself in the 3.3 million bunch, you are not alone. Now let's turn the page over and let's review some tips and medical recommendations that can help you accomplish a good night's sleep.

Schedule "Worry Time:" The number one recommendation made by physicians is to schedule what they called "worry time." In other words, this is the time we set aside to write down your thoughts or feelings. This helps break the vicious cycle of going through the "worry" list at the time that you're supposed to rest and recover. At the end, there's not much you can do until the next day.

Stick to a Schedule: Health experts recommend making sure you adhere to a schedule. They suggest going to bed and getting up at about the same time every day, even on the weekends. Following a schedule will help your body get into the routine and will help you go to sleep more easily.

Watch you eat and drink before bed: The tips are simple. Eat a light dinner between 2-3 hours before going to sleep. A full stomach may disrupt sleep. Also, limit how much you drink at night to save you a few trips to the toilet.         

Exercise regularly: The rationale is actually very simple. Human body uses sleep to recover, but if there's not too much from which to recover, then you are going to have trouble sleeping. At the same time, experts recommend avoiding strenuous exercise in the evening as it may stimulate the body and keep you up. So try to get your exercise around your schedule to meet this criteria.

Avoid nicotine, caffeine and alcohol in the evening: Yeap, there's no way around it. These are all stimulants, the worst offenders for disrupting sleep. As much as you love you latte in the evening, it may be better if you skip the caffeine and switch to a decaf drink and avoid tea, cocoa and cola drinks. Health experts recommend eliminating the sleep offenders as much as 8 hours before bedtime. 

Keep your bedroom dark, quiet and comfortable: Melatonin, the main hormone for balancing sleep needs darkness, so use thick curtains or blind, and even try eye masks to help you set the darker, quieter atmosphere for a good night's sleep.

There you have it. Incorporating these easy tips into your daily routine could help you ensure a peaceful and restful night. Have a good night's sleep...

             

Related Posts:

Roots Green: the 100 Mile Diet, Could You Do it?

Nutritional Tip From Tom

Healthy Living: More Superfoods to Eat for your Health, Brains & Beauty

Healthy Living - Getting Started on a Workout Plan

Sources:

http://www.cand.ca/index.php?90&L=0

http://mayoclinic.com/health/sleep/HQ01387

http://www.wikihow.com/Sleep-Better

* http://www.statcan.gc.ca/ads-annonces/82-003-x/pdf/4225221-eng.pdf

Reduce, Reuse, Recycle

Hard to imagine that a bottle of pop could become something so different... and yet, here it is.

Roots launched a new backpack collection this year that is made from 51% recycled pop bottles. You have 3 backpacks to choose from and 1 lunch bag:

• Undergrad Sport Backpack
• Utility Backpack
• Mini Sport Backpack
• Utility Lunchbox

Great looking bags, functional, durable and environmentally friendly. Perfect!

What to Wear to... Yoga

The key to starting any exercise off on the right foot is making sure you are properly attired and equipped with workout clothes. Clothes should be comfortable, breathable, stretchy and have good air flow. You don't want them to be too thick or you will sweat a lot, and if the garment isn't breathable you will likely be very uncomfortable. Try a moisture wicking tank or light tee, capris or long pants. Roots has a great selection of tanks and workout bottoms, and we've suggested a few items that will get you started.  

The Energy Wrap Tank Top is a bargain at $14.98 (on sale). It's made of premium supplex nylon/spandex jersey in a comfortable light weight material. We love that is has a built-in sports bra that wicks away sweat and keeps you cool and dry.

 

The Mantra Pant ($50) is one of our most sought after items! Slim fitting and snug, these pants give you a super comfortable, flattering fit, with versatility that will take you from yoga class out to dinner. Made from premium supplex nylon and a flat waistband that stays in place with chafe free seams. Perfect for your first (and many more to come) yoga class.   Shopaholic83 from Toronto agrees that these are the perfect pants for yoga. "I can't get enough of these pants! They are the best yoga pants I've purchased and well worth the money. I find that these pants hug and shape the body to accentuate your curves. They also help hold in your tummy to make it nice and flat.

The Tracy Tote ($19.98 on sale, regular price $48.00) is a perfect tote to carry all your essentials to and from yoga class. Made from 100% Organic Cotton, the Tracy Tote has clips on the front to hold your yoga mat. Has versatile handles for shoulder wear or hand carry and interior pockets for a cell phone, MP3 player and camera. Stash your water bottle, gym membership, and towel and you're good to go!

As Seen In: The Rebel Jacket in Metro

If you were reading the September 24th issue of Metro you may have noticed the fashion feature 'The Rebel Jacket' on page 29.

Featured was Roots Diane's Motorcycle Jacket Bruschetta for Women.

Like all Roots leather bags, this jacket is made in Canada from 100% Italian leather. Soft and easy to wear. Tough and durable asymmetrical zipper front. Also comes with a traditional biker style collar with fold-over flap for wind resistance. Zipper pockets and sleeves. Durable, stylish and good looking.

Available in Black (as shown above) or Rustler (as shown below) at roots.com and select Roots stores.

(Correction Notice: Price listed in Metro is incorrect. We apologize for any inconvenience this may cause.)

Roots Cares at the TD Great Canadian Shoreline Cleanup

Recently Roots staff from stores, our leather factory, distribution centre and offices participated in the TD Great Canadian Shoreline Cleanup. Hundreds of team members picked up garbage from shorelines across Canada.

Roots Co-founder, Don Green, Dr. Jane Goodall, local politicians, members of Roots & Shoots and others participated at one of the many locations across Canada. Take a look at the following video from the site near the Humber River in Toronto.

Learn why environmentalism and activism is important to Roots by listening to Don Green's complete speech at the event.

To learn more about the TD Great Canadian Shoreline Cleanup that is supported by TD Friends of the Environment and the Vancouver Aquarium.
click here.

Roots Teams up with Right to Play Canada

Right To Play is an international humanitarian organization that uses sport and play programs to improve health, develop life skills, and foster peace for children and communities in some of the most disadvantaged areas of the world. Working in both the humanitarian and development context, Right To Play trains local community leaders as Coaches to deliver its programs in countries affected by war, poverty, and disease in Africa, Asia, the Middle East, and South America.

How You can Help

We are offering you the opportunity to help this wonderful organization by purchasing a Right to Play 16 month calendar (Sept. '09 - Dec. '10). This beautiful calendar features pictures, stories and quotes from some of Canada's most influential athletes and sport personalities such as Haley Wickenheiser, Adam van Koeverden and Beckie Scott.

Pick up your calendar today and help support Right to Play!

Visit the Right to Play Canada to learn more.

Yoga 101

It seems like every gym, fitness centre, neighbourhood, and even retail stores are offering yoga classes, yoga memberships and yoga apparel. For those of you who haven't tried yoga, do you ever wonder what exactly yoga entails, or why so many people have professed their love for it? The truth is, yoga is a great way to maintain your health in all sorts of ways: physically, emotionally, and spiritually. There are tons of beginner, intermediate and advanced classes available at a variety of fitness establishments (including Roots Yoga Studio in Toronto, Canada).

Definition: What IS Yoga?

The origin of the word "yoga" comes from the Sanskrit word meaning union. It is a union of the organ systems in the body with the consciousness in the mind. Yoga is defined as a systematic practice of physical exercise, breath control, relaxation, and positive thinking aimed at developing harmony in the body, mind, and environment. The practice entails low-impact physical activity, postures, breathing techniques, relaxation, and meditation.

Benefits: Why Should I do Yoga?

The benefits of various yoga techniques range from improving body flexibility and performance, to stress reduction, attainment of inner peace, and self-realization. Yoga has been advocated as complementary treatment to aid healing of ailments like coronary heart disease, depression, anxiety disorders, asthma, and substance abuse.

If you practice yoga, you may receive these benefits:

Physical

• Improved body flexibility and balance
• Improved cardiovascular endurance (stronger heart)
• Improved digestion and abdominal strength
• Enhanced overall muscular strength
• Weight control
• Increased energy levels
• Enhanced immune system

Mental

• Relief of stress resulting from the control of emotions
• Prevention and relief from stress-related disorders
• Intellectual enhancement, leading to improved decision-making skills

Spiritual

• Life with meaning, purpose, and direction
• Inner peace and tranquility
  
• Contentment
  

How to Get Started

Because there are many different styles of yoga, ranging from gentle to vigorous, you will want to find a teacher and style that suit your needs, abilities, limitations, current physical condition, and class schedule.

• Shop around for gyms and studios that offer yoga classes. Make sure to choose one for beginners.
• Wear comfortable stretchable or slightly loose clothing and expect to take off your shoes.
• Don't attempt yoga on a full stomach, and remember to bring water.
• Use a nonslip mat that is long enough for you to lie fully stretched on your back.
• Make sure the teacher knows about any limited health conditions and your level of fitness.
• Don't force any movements or poses. Mastery will come with practice.
• Have fun! Enjoy the breathing and relaxation techniques and newfound flexibility and peace you will achieve.

Sources

http://www.emedicinehealth.com/yoga/article_em.htm

 

As Seen In: The Globe & Mail Describes Electra Bikes As One Fashionable Ride

If you stopped by a Roots store this summer, you may have noticed the aqua-coloured bikes we had on display. These are the Electra bikes, which are one hot trend this season.  

As Leanne Delap from The Globe & Mail's Style section explains, fashion-foward cycling is the new trend, and the Electra Bikes seem to be choice number one for "fashionable riders."

Michael Budman, Roots Co-founder, thought the same and ordered 75 Electra bikes for the Roots stores: “When you ride of one these, life slows down,” he says.We agree and we like it that way!

 

Related Posts:

Making a Fashion Statement on Wheels, Roots Style

As Seen In: Metro Picks the Beach Bucket Bag as a Back to School Must-Have

As Seen In: Ever Cool ION Chooses the Roots Olivia  

Why we need the Walrus

We're adding our voice in support of Canadian culture. We think magazines, movies, music and culture are an important part of life in any country. We hope everyone will take the time to take the time to check out local and national titles as well as the large international names we all know.

Watch the video with Margaret Atwood, Geddy Lee, Broken Social Scene and more show their support for The Walrus or better yet visit their website, www.walrusmagazine.com.

Why We Need The Walrus from The Walrus Magazine on Vimeo.

Editor's Pick from the Autumn Sale: Yukatat Jersey Polo Shirt

Editor's Pick: Yukatat Jersey Polo Shirt, $29.99 (reg. $42.00)

The polo. As comfortable as a t-shirt but not nearly as casual, meaning it's great for the office, a game of golf and for dinner or drinks after work. It's a staple in every man's wardrobe, and if it isn't, I suggest you invest in at least one.

While you can go traditional and choose solid coloured polo (we have a few of those on sale right now too!), I'd like to suggest the Yukatat Jersey Polo instead. The colour combination of the dark blue with white stripes make give this a classic and clean look. You can't go wrong and it would look great paired with a pair of dark denim jeans.

Available in India Ink (as shown above), Abyss (checkered) and Earth (double pin striped).