Tag Archives: clean sleeping

7 tips to help you stay alert all day without much sleep (as seen on Today.com)

Chicago weight loss and health coach, Stephanie Mansour, shares tips from top health and wellness experts on how to stay awake and alert all day when you haven’t had adequate sleep.  

how to stay alert with little sleep

When your energy levels are low, you don’t perform at your best or look your best. You may find yourself dragging through the day, your work slipping, your motivation lagging, your relationships becoming strained, and your overall happiness affected — not to mention, it makes losing weight and reaching your health and fitness goals more difficult.

As women with hectic schedules and a mountain of responsibilities, sometimes we don’t have the opportunity to get adequate sleep. A few days per week, you may be working on only a few hours of sleep. And while skipping sleep is never recommended, we’re not always going to get the rest we need, no matter how much we prioritize self-care.

So when you sometimes find yourself with heavy eyes, dragging through the day, wondering how you’re going to make it through your to-do list, I know you can use some advice on how to stay alert.

In a recent Today Show article, I shared 7 strategies you can implement today to get by on minimal sleep. Plus, you’ll get to watch my One-Minute Meditations for Peace of Mind (click here).

steph one-minute meditations for peace of mind

As a health coach and weight loss coach for women, my private weight loss coaching clients often ask me how they can boost their energy without resorting to calorie-packed sugary snacks or dehydrating caffeine.

In this article, I share advice from sleep expert, Dr. Christopher Colwell, Reiki practitioner, Erica Joy Dunn,  New York personal trainer, James Shapiro, physician and preventative health care expert, Dr. Yael Varnado, registered dietitian Dawn Jackson Blatner, certified Pilates instructor, Alessa Caridi, New York City cardiovascular surgeon, Dr. David A. Greuner,  and functional medicine specialist, Dr. Darshan Shah.

Their tips on how to stay awake and alert all day when you haven’t had much sleep include:

  • Skipping the lure of the snooze button to get up on your normal schedule
  • Moving to rev up your physical and mental motors
  • Taking a cold shower
  • Eating a hearty breakfast
  • Staying hydrated
  • Taking a moment to stretch
  • Adding energy-supporting supplements

Read the Today.com article here.

Clean Sleeping Trend As Seen on ABC 7 Chicago

Is “clean eating” not working for you in 2017? Well, hop on the trend bandwagon and try “clean sleeping”! Health & Fitness Expert Stephanie Mansour breaks down the “clean sleeping” trend started by celebrity Gwyneth Paltrow and gives us tips on how we can sleep drug-free!

But first, we have a new health and wellness TV show called Step It Up with Steph on PBS Chicago that is airing every Saturday on WTTW at 10am! The first episode, on January 21st, is all about insomnia…so this clean sleeping trend really fits in today! The Launch Party for the show was last night, Friday, at Hubbard Inn in River North, and they provided us with a beautiful venue and helped us host a wonderful event.

Back to clean sleeping! Sleeping is really important because it affects all parts of your life, and can contribute to diseases such as obesity.

Here’s tips for how you can do it:

1. Use deodorant at night to make sure you smell good. You can feel good about your deodorant choice with PiperWai’s all natural deodorant made with activated charcoal that neutralizes odors naturally.

2. Write it all out. Let go of the day’s troubles by journaling and letting go of things so that your mind isn’t racing when you get into bed. Before you’re in your bedroom, write down all your lists and thoughts for the day and then keep the journal in a closed drawer or somewhere away from you.

3. Then, lighten the mood…with candles. Your brain and your eyes will get adjusted to seeing in the dark and your brain will be signaled that it is time for bed, and time for your body to produce melatonin, which will help you fall asleep. This is especially important if you watch TV in bed or if you are on your phone in your bed and have a bright light in front of your eyes. Instead of taking a melatonin supplement or a sleeping aid, try this to help your body out.

4. Avoid late night snacking. If you must, eat chickpeas! Chickpeas have lots of Vitamin B-6 which helps produce melatonin. Wild Garden has convenient single serve packs of hummus and crackers that will help you feel more tired. Whole grains are another thing that will help you wind down.

5. Are you a chip eater like me? Replace junk food with something healthier. The Daily Crave has great veggie and lentil chips that go great with the humus and are a healthy option for a late night snack.

6. WINE-d down, but without the wine. Alcohol interferes with a good night’s sleep. If you must, trick yourself into drinking sparkling water in a wine glass, and enjoy that!

7. Get in the right state of mind. You DESERVE to end the day on a good note. Try the 30 Day Workbook I created to help you feel better about yourself and boost your self-confidence. It’s a great way to feel good at the end of night.

If you want more tips on how you can lose weight and keep it off, make sure you join my FREE 21 day challenge at stepitupchallenge.com.

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