You are getting sleeeeeepy
Description
Not getting enough sleep makes you more likely to gain weight, according to a 2008 review article in the journal Obesity that analyzed findings from 36 different studies of sleep duration and body weight. The link appears to be especially strong among children. Lack of sufficient sleep tends to disrupt hormones that control hunger and appetite, and the resulting daytime fatigue often discourages you from exercising. (from Harvard.edu)
To Do
Stop reading this and take a nap!
Or if that is out of the question at the moment, evaluate your sleep patterns
and read the blog post I wrote about sleep in April ’11: http://redboasociety.blogspot.com/2011/04/zzzzzzzzz.html
Nourish Yourself
(per sleep foundation.org) Finish eating at least 2-3 hours before your regular bedtime.
Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.
Get Up & Go!
(per sleep foundation.org) Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night
Tools
ear plugs, sleep mask, white noise, anti-snoring device for mate
Tip
Plan for 8 hours. 6 is not enough!
Tweak
Try sleeping on your back... the American Academy of Dermatology says it is better for you for a variety of reasons... I’m not sure if I can stick to it though
Question
What sleep wear do you find comfiest and most restful? A Yahoo poll listed (by overwhelming vote) a tank top and girl boxers as it’s top answer
Thought
“There is only one thing people like that is good for them; a good night's sleep” - Edgar Watson Howe
Tidbit
A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power
The Harvard Women’s Health Watch suggests six reasons to get enough sleep:
- Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
- Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
- Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
- Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
- Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
- Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.
1% of us are Super Sleepers: http://blogs.webmd.com/sleep-disorders/2011/04/could-you-be-a-super-sleeper.html
Take a nap! Believe it or not I get my favorite and most restful sleep mid-day in the bright sunlight lying in the sand at the bay... It is one of my all-time favorite treats
This page is a blast! You can custom create your own sleep sound/track: http://www.soundsleeping.com/
I concocted a bonfire / ocean / cricket mix for most relaxing results
Blogs & Articles
Great article on How to Sleep Better: http://www.helpguide.org/life/sleep_tips.htm
50 Helpful Sleep Tips: http://noedb.org/library/features/50-tips-and-resources-to-help-you-sleep-better
Sleep Hygiene? Apparently so : http://www.sleepremedyhq.com/sleep-hygiene-the-first-step-to-sounder-sleep/
In Sum
Turn off the tv, turn off this computer, turn off your mind, crack open a window, crawl into a freshly made bed, and enjoy the gift of restful sleep
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