By Janice Taylor, Intent.com
As a Weight Loss Coach and a 50 pound big-time-loser, I fully understand that sleep plays a crucial role in our obtaining and maintaining our healthy weight and on our general well-being.
A recent study conducted by the Harvard Women’s Health Watch reports that sleep difficulties visit 75 percent of us at least a few nights per week. A short-lived bout of insomnia is nothing to worry about. However, the bigger concern is for those who suffer from chronic sleep loss, because they are likely to be affected in numerous areas:
1. Sleep helps the brain commit new information into memory; therefore lack of sleep can impair learning and memory.
2. Chronic sleep deprivation affects the way our bodies process and store carbohydrates, and alters the levels of hormones that affect our appetite: leptin (an appetite regulating hormone), and higher levels of ghrelin (a hormone produced by the stomach that sends the ‘I’m hungry, feed me’ signal to the brain.) (leptin and ghrelin)
3. Those who are sleep deprived are more likely to be irritable, cranky, impatient, and are all in all moodier than those who sleep!
4. Sleep disorders have been linked to hypertension, increased stress hormone level and irregular heartbeats.
Now that we know how important it is to get the proper amount of sleep, here are 25 tips that can help you to get a good night’s rest!
25 Bite-Sized and Delicious Tips to Better Sleep from the Our Lady of Weight Loss Snooze Factory
1. Relieve Stress Daily. People who are stressed-out are more likely to suffer from insomnia. It’s important to explore various types of exercise, meditation, and/ or yoga so that you find the one that best helps you to relax. Have fun exploring.
2. Exercise. Follow a consistent exercise (or movement) program. It will increase your energy levels during the day, improve your mood and help to regulate your sleeping patterns at night. Remember – even 10 minutes here and there throughout the day adds up to a restful night’s sleep.
3. Exercise in the morning or afternoon. For many, working out within 3 or 4 hours of sleep can make it harder to fall asleep.
4. Light snacks. Eating a heavy meal too close to bedtime can interfere with sleep. Instead, if you are hungry, have a light snack but avoid protein-rich and caffeine containing foods and beverages.
5. Stop eating all together at least three hours before sleep. This will prevent heartburn, indigestion and energy boosts from the food. A good weight loss rule as well. You’ve got to stop at some point, no?