Catching Up On Zzz’s Could Help Your Overall Health
Hope you all had an awesome weekend!! You ready for another kickass week?
Are you getting enough sleep? Do you live in a noisy neighborhood? Your hormones rely on a solid sleep schedule so don’t throw them for a loop with minimal hours of sleep and a loud sleeping environment. We increase our risk of poor nights sleep just by having a little noise around us on the regular.
Getting the proper amount of sleep is important for more than to just avoid those hideous under eye circles! Our bodies require sleep to keep up a healthy lifestyle, encourage a healthy heart, strong mind, and promote weight loss. After a long nights rest our minds are able to learn at a full potential; this means better comprehension on what we are reading, watching, or listening to. Maybe you’re trying to learn a new language – sleep can help make this easier. When well rested it’s easier for our mind to retain what information we are trying to teach it.
Research has shown that the more sleep we get on average and at a consistent rate means less time battling with fatigue during the day and higher stamina. YAY, so make sure to get a minimum of 8 hours of sleep per night and you’ll need less coffee to get you through the day!!
For those of you trying to maintain a certain wight or even drop a few pounds, sleep is very important! Both sleep and metabolism are controlled by the same part of your brain. When we are not sleeping that part of the brain transmits signals to your body telling it that you are hungry. More sleep means less hormones for appetite … SCORE!!!
Food, Drink, and Exercise
Did you know that up to half of your caffeine intake will still be in your body six hours later?! Yeah this is true, so be careful how late you go to the Starbucks drive thru to grab your mid-day pick me up! The best time to consume your dinner is 2-3 hours prior to bedtime… let your body digest it before sleep so you can focus on sleep, while you sleep. Now fitness is everything right now, but a lot of you are going to your SoulCycle or Pilates classes after work… this is no bueno. You should start your day with your workout. If you can’t make it in the mornings then at the least try to go before mid-day. Your body needs some cool down time and an intense sesh at the gym is definitely not how you’re going to relax.
The Perfect Night’s Sleep
For everyone things can vary a little bit, but according to research these are a few of the practical settings we need to receive a good nights’ rest!
- Make sure your room is very dark at time bedtime.
- Try wearing a sleep mask to distract you from any light coming from a cell phone, alarm clock, or any other electronic device you may have near your bed.
- It is ideal to have your bedroom temperature set around 70 degrees.
- Keeping the temperature between 65-70 will allow your core body temperature to stay at a comfortable place and allow you to get a good nights rest, undisturbed.
- As you are falling asleep it is very important to allow stressors to be free. Do not hold on to worries you have picked up throughout the day. If you are falling asleep and mentally writing a checklist for tomorrow then your brain will continue to process information as you sleep. THIS IS BAD. Take some deep breaths, do a few relaxing yoga poses, and if you have a lot on your mind try writing them down about 2-3 hours before you plan on falling asleep.
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Have a lovely week everyone! Just a friendly reminder to stay hydrated and keep going on your 21 day water challenge. We have almost made it a habit!
Kim Shapira MS, RD