Thursday, June 16, 2016

Sleep! Are You Getting Enough?

Have you ever considered that the amount of sleep you get can affect your health and your weight?

Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks.   When we’re tired, we also tend to skip the workout we had planned for the day.

For many people this is an ongoing cycle that’s tough to break.
Adequate sleep sets the stage for everything else.

“When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.

Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.
Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs”  - WebMD

Sleep can also affect your immune function, aging process, memory, learning, and metabolism.  Yes, adequate sleep is a big deal!

To get more sleep set a goal of what time you need to be in bed each night to get the 7-9 hours you need.   Try it this week and see if you notice a difference with your energy level and your eating habits.

I’m committing to getting _______ hour of sleep each night this week.

Do you have trouble falling asleep? Try These tips:

  1. Don't try anything new one hour before bed.
  2. Establish a bed time routine (and stick to it!)
  3. Meditate and Pray before go to bed.
  4. Try essential oils (lavender is great for restful sleep)
  5. Put the phone away, turn the TV off at least 1/2 and hour before you want to be asleep
What are some things you do to help yourself fall asleep?

Happy Thursday!


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