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Q: Can you make up for lost sleep over the weekend?⁣ ⁣ A: According to a recent study, the answer is “no”. 🌙 Many people try to repay their sleep debt by sleeping in on the weekends - but researchers say that this may not be a good idea for your waistline (or your health). One study assigned 36 healthy young men and women to three groups that had different sleep requirements over a total of 10 days. The first group were allowed to sleep for nine hours each night, the second was restricted to only five hours of sleep a night, while the third was restricted to five hours Monday through Friday - but allowed to sleep as long as they wanted over the weekend before returning to the restricted sleep schedule. ⁣ ⁣ In both of the sleep-deprived groups, researchers noticed increased snacking, weight gain and reduced insulin sensitivity. 🙊 Participants in the third group were found to be slightly healthier on the days they slept in - but as soon as they went back to sleeping only five hours a night, any benefits dissipated. The key takeaway here? Weekend catch-up sleep is not protective, and won’t help make up for chronic sleep loss. In fact, the rebound sleep could have negative effects on your health over the long-term. So if you’re sleep-deprived, it’s best to make sleeping longer during the week a priority. (📸: @earlymorningheart) #getnested

Freedom & Balance: you deserve to have freedom, autonomy, and a satisfying work/life balance. ⁣⁣🙌 ⁣⁣ This is one of our 7 core values at the Nest, so we asked our team to show us what it means to them! Here’s what our Marketing Manager Zuki had to say:⁣⁣ ⁣⁣ “I really appreciate this value because it’s the antithesis of my former life in London. My average working week was 65-70 hours, so it’s no coincidence that since embracing Freedom & Balance I’m in the best shape of my life, I’ve learned to cook healthy (and mostly vegetarian) food for the first time, I travel more, I learn more, I get the sleep my body craves, I have far more interesting, memorable and culturally enlightening experiences, and I’m more invested in my work than ever. As you can tell from the fact I’m more engrossed in a spreadsheet than the beautiful BC scenery.” #teamnested

If you struggle with low moods, irritability or anxiety, but are reluctant to jump onto prescription antidepressants, we feel you. When it comes to our own health, we like to try taking a natural route first if possible.⁣ 🌱 ⁣ Feeling out of sorts can be related to nutrition. The brain needs a variety of micronutrients to produce the chemicals that keep us on an even and upbeat keel—where we’re able to rest and relax as well as energize and take action.⁣ 😌 ⁣ Preliminary research suggests that you can increase serotonin levels in the brain by taking supplemental 5-HTP and L-Methionine. 🙌 B Vitamins have been shown to help boost energy and balance brain chemistry. Research shows that magnesium (a.k.a. “The Relaxation Mineral”) calms body and mind. Mood Lift uses a blend of all of these micronutrients to help your brain produce more of what it needs to strike a happy, calm balance. #getnested

Weekend reminder. #getnested

For some vegetables, cooking can actually make them more nutritious! Cooking asparagus breaks down the fibre, making it easier to digest and absorb nutrients like vitamins A, B, C, E, and K. 🙌 PS - this photo has us seriously itching for summer picnics. Anyone else?! #getnested

We came across an article this week that prompted us to "rethink the weekend". It went on to explain that when we think of our Saturdays and Sundays as actual vacations - rather than days we’re simply not at the office - we return on Monday feeling happier and more refreshed. While everyone’s schedules are different, it’s valuable to prioritize and respect your downtime as much as you do your working hours! How can you incorporate a little more of the vacation vibe into your weekend? #getnested (📸: @audriestorme)

Puppy therapy, anyone? 🐶 “My happy place is getting smothered in dogs. Remember that old lady from Patch Adams who wanted to swim in a giant pool of noodles? Well that’s like me, except with puppies. They improve heart health, keep you active, and reduce stress. There is something about selflessly nurturing life that brings me spiritual connection.” -Kaitlyn, #teamnested

“As an aspiring athlete I have to make sure what goes into my body is of the highest quality and has a purpose. Although I aim to get everything I need from whole foods, it is not always possible. My philosophy: supplement when necessary, eat real food, move your body, and smile often.” - Alice, #teamnested

Ever heard the phrase, “messy bed, messy head”? It’s though that the look and feel of our surroundings heavily impacts our mood, health, and productivity. @mariekondo’s “tidying up” method took off for a reason - decluttering feels GOOD! How does cleaning play a role in your daily wellness routines? #getnested #qotd

Self-care inspiration up ahead.🎿 ⁣ “Sometimes I get so caught up in the hustle and bustle of everyday life that I forget to take the time to enjoy the hobbies I’m most passionate about. Last weekend I made the last minute decision to indulge my passions and head to the slopes for some much needed skiing!”⁣ -Andrew, #teamnested

What “Add to Cart” looks like in real life. 😎 ⁣ ⁣ PS - we do a little happy dance every time you post photos with our supplements! Use hashtag #getnested for a chance to be featured.

This week’s challenge: take care if yourself better than you take care of your cell phone. How’s your personal battery doing? If it’s running low, look at your self-care arsenal. Need a quick walk around the block? A light-hearted call to a friend? A glass of water instead of another coffee? Comment below with your favourite way to recharge! #getnested