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Caffeine & Sleep: What YOU need to know

If you’re wondering what’s keeping you up at night, it could be the amount of caffeine that you consume throughout the day. Caffeine is safe for most adults and can even have important health benefits. On the other hand, too much of it can contribute to insomnia and other sleep problems.

 

Luckily pure and highly concentrated caffeine food products have been illegal in Australia since December 2019. All foods in Australia that contain caffeine, need to meet the standard of 5% or less for foods that are solid or semi-solid, or 1% or less for foods that are liquid. This helps with keeping your caffeine intake down.

 

The average intake of caffeine in Australia is approximately 210mg per 70kg person (equivalent to approximately 2.7 250ml cups of instant coffee or 2.6 standard 250mL energy drinks). Sales of energy drinks in Australia and New Zealand increased from 34.5 million litres in 2001 to 155.6 litres in 2010 and it has been increasing ever since.

 

What...

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Is toxic positivity stopping you from making the changes you REALLY need to make?

Do you often find yourself saying ‘It’s not that bad, it could be worse’, or you might even catch yourself saying to a friend, “I don’t like my job but at least I have one!” These are both examples of toxic positivity.

 

What is the meaning of toxic positivity?

Toxic positivity is defined as the act of rejecting or denying stress, negativity, or other negative experiences that exist (Sokal, Trudel, & Babb, 2020). It comes in two different forms;

  1. Toxic positivity you can receive from someone or give to someone, and

  2. Toxic positivity you can inflict on yourself.

 

Essentially, toxic positivity is glossing over the ‘hard stuff’ which can impact your self-esteem and erode your confidence. It has been shown people with high levels of toxic positivity are less successful, perceived to be more selfish and naïve.

 

Sincere positivity vs toxic positivity

It can sometimes be difficult to distinguish between sincere...

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Listening to your body wisdom

burnout emotions energy Aug 31, 2021

Your body is a marvelous creation! It speaks to you when it’s doing great, and it also speaks to you when things aren’t so wonderful. And that’s the beauty of it – your body gives a ton of signals to let you know it’s in need of something so you can do what’s necessary to achieve optimal overall health.

 

If you are like many others, you let your head rule and disregard the signals from your body. That’s just how we get conditioned as we grow up, and it continues into adulthood particularly if you’re a knowledge worker.

 

Last week I met with a new client who felt like he was in a rut. This felt a little perplexing for him as he was usually energetic and open for a challenge. Listening to his life story, you could describe him as a dynamic go-getter who suddenly felt he was lacking motivation and drive, and as a result his confidence was deteriorating. He was mentally and physically tired and looking for a plan to get out of...

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5 Ways to deal with inner conflict

Is inner conflict holding you hostage? Often when we are in conflict it’s hard to make a decision without feeling you are settling in some way. Inner conflict often makes us doubt ourselves and makes us feel sluggish. It occurs when our emotions, thoughts and personal values are out of alignment. Or, looking at it another way, when our head, heart and spirituality are misaligned.

 

Sometimes we choose to behave in a different way to our natural ability in order to succeed and over time we become misaligned. A client recently remarked how he thought he had learned to become an introvert because of his career. However, as he was maturing, he felt he identified more with being extrovert. Needless to say this awareness led colleagues to become concerned about his welfare as he had started to demonstrate more extroverted behaviours in the office. To them he was ‘acting out of character’. Interesting choice of words!

 

There are many different types of inner...

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Is mouth breathing making you sick?

breathe energy sleep May 29, 2021

For many of us breathing is an automatic activity, one that we don’t have to think too much about. "Thank goodness", I can hear you saying, because you have enough on your plate!

 

However, breathing is fundamental to your ongoing health and work performance. If you are eating well, hydrating your body and allowing enough time to sleep but still struggling to feel fully awake, mouth breathing could be the culprit. Some signs you’re mouth breathing includes dry mouth, bad breath, teeth grinding, night waking, snoring and dark circles under the eyes.

 

"Mouth breathing occurs if you breathe with your mouth open or with parted lips."

 

What mouth breathing does:

1. Reduces your energy: even though mouth breathing allows up to 6 times the amount of oxygen into your respiratory system, it doesn’t get to go where it needs to and as a result has to come back out again. For oxygen to be transported in our blood it needs carbon-dioxide, so having...

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Acceptance unlocks energy

acceptance emotions energy May 15, 2021

If you are constantly feeling depleted yet eating and exercising, it may be time to consider self-acceptance as an energy management strategy.

 

Our energy comes from four domains: physical; emotional, mental and spiritual and there are specific activities that fuel each domain. In some instances, there are particular activities that span across more than one domain and acceptance is one of them.

 

Acceptance is the opposite of resistance. To practice acceptance means to acknowledge how you are experiencing the myriad of experiences that make up your day/life and to be okay with the emotions you are feeling.

 

1. Acceptance does not mean liking, wanting, choosing, or supporting. When we get upset, we can choose to accept the situation, or we can ‘stew on it’ and wish it was better. By stewing on it, we allow that upset-ness (sadness anger, frustration) to control us and lock up energy that we could otherwise be deploying elsewhere more productively.

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