Did you know that there is a direct correlation between the quality of sleep that you get and your ability to lose weight? Metabolism does not function properly without adequate sleep and the hormones that regulate appetite, ghrelin, the hunger hormone, and leptin, the satiety hormone, can become imbalanced. One study showed that people who were only permitted to get two-thirds their normal amount of nightly sleep, ate more than 500 calories each day compared with those in the study who were able to get a full night’s sleep. Not everyone needs or should get the widely-accepted 8 hours. The amount of sleep for individuals will vary from weekdays to weekends, it will fluctuate with their cycle, and it will change based on stress and external circumstances. It's important to monitor your own personal sleep requirements, energy test the optimum amount, and then honor what your body needs.
Along with weight management, another added bonus of adequate sleep is better sex. Research showed that women who had an additional hour of quality sleep were 14% more available to engage in sexual activity! New mommas, share this information with your husband - I can almost guarantee he'll take care of the baby so you can get that extra hour! 😊
If you are getting ready for a test or an important presentation at the office, proper amounts of sleep will stimulate your brain in ways that increase your overall intellectual performance! AND there is research providing a direct correlation between adequate sleep and improved athletic ability. Those are just a few of the benefits along with improved immune function, healthier skin, balanced emotional health, and lowered risk of inflammatory disease.
Ultimately, if you are doing everything in the daytime to modify your health: exercise, portion control, supplementation, and elimination of inflammatory foods, and you are struggling to see a change, then assessing your sleep habits should be the next step. Experiment with these simple changes. They will allow your body and mind to be relaxed and comfortable for a healing night's sleep for all of the above-mentioned benefits.
For a week:
- Do not drink caffeinated products after 2 p.m.
- Eat a light evening meal before 6:00 p.m.
- Exercise before 7 p.m.
- Turn the TV off before 8:00 p.m.
- Have a handful of organic walnuts at 9:00 p.m. Walnuts are an ample source of bio-available melatonin to help you have a restful and restorative slumber.
If you are still having trouble falling asleep, or if you are restless with tossing and turning, or wake up after several hours and can not resume sleep, we have several programs available including all-natural, non-addicting supplements that have our clients waking refreshed and renewed after a blissful night's sleep. #livingwellrested
Photo courtesy of June 9, 2017's strawberry moon.