Karen s Ultimate Guide to a Solid Nights Sleep

Transcription

1 Karen s Ultimate Guide to a Solid Nights Sleep Insomnia has reached epidemic proportions. It s estimated to be the #1 health-related problem in America. More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights each week. 43% of respondents report that daytime sleepiness interferes with their normal daytime activities. Chris Kresser Fewer than 6 hours of sleep per day is associated with low-grade chronic inflammation and worsening insulin resistance, as well as increased risk for obesity, type 2 diabetes and cardiovascular disease. Chronic lack of sleep is associated with heart disease, hypertension, weight gain, diabetes and a wide range of psychiatric disorders including depression and anxiety.

2 Sleep and your hormones During sleep your body repairs itself, the immune system is restored, and most importantly, hormones are balanced. Leptin and Grhelin Sleep has a massive impact on our weight and is something that is commonly overlooked and undervalued. When we sleep we reset two key hormones in hunger Leptin and Grhelin. These two hormones are the most potent hunger controls out there. Both hormones, help us to regulate appetite and hunger. When you go for periods of time with not enough sleep this will impact these two hormones and drive you to eat more food. Sleep deprivation can alter the production and action of other hormones, dampening the secretion of thyroid stimulating hormone and increasing blood levels of cortisol, especially during the afternoon and evening. Sleep and Weight It has been scientifically proven that lack of sleep creates stronger cravings for high calorie foods. Studies showed that the more sleep deprived people were the more they wanted junk food. Recent studies have shown that even one night of poor sleep can result in dramatic changes in appetite and food intake! Researchers now believe that sleep deprivation is the single best predictor of overweight and obesity in children! Sleep and Inflammation Sleep deprivation causes chronic, low-grade inflammation and inflammation is the root of all modern disease.

3 You cannot be healthy without adequate sleep. Period.

4 Practice Healthy Sleep Habits 1. Reduce your exposure to artificial light Quit watching TV and working on computers at least 1-3 hours before bedtime. The blue light that comes off the screens can suppress the production of our sleep hormone melatonin and will send signals to the brain that it is still light outside. 2. GET MORE SLEEP! Ideally aim for 8 hours or more every night. 3. Sleep in darkness Studies show that even the light from your alarm clock can suppress melatonin production. Use black out blinds, unplug alarm clocks and block any other exposure to artificial light. 4. Get outside in the morning If you are the person that is waking between 2-4 am and can t fall back to sleep, then take that as a sign that your circadian rhythm is off. Getting sunlight exposure during the morning and keeping artificial light to a minimum at night can help regulate this cycle. 5. Do not drink any caffeinated beverages after 2 pm preferably 12 Caffeine can stay in the system for up to 14 hours. This can severely disrupt sleep. This includes; green tea, coffee, black tea, pop and chocolate. 6. Include physical activity in your daily routine Regular physical activity can promote better sleep. Avoid being active too close to bedtime. 7. Don t sleep with your cell phone Research shows that the blue light emitted from phones (and computers) disrupts sleep. And even if you put your phone in sleep mode at night, studies have also shown that radiation from phones reduces the quality of sleep.

5 Still having troubles? Try one of these all-natural sleep aids 1. Valerian Valerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve cells and has a calming effect. Because of its calming effect, it is also extremely popular as a natural anxiety remedy-prescription anxiety medication also increase GABA, albeit much more than valerian. It s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form. 2. Magnesium Glycinate Studies have shown that magnesium can help induce relaxation and a deeper sleep. 3. L-Theanine Great for calming brain chatter and has a natural anti-anxiety effect. L-Theanine improves sleep in several key ways. It makes falling asleep easier and faster. It also extends the duration of deep sleep. This is a great help for people who typically wake up several times during the night. 4. Essential oils Using a diffuser and quality essential oils can have a relaxing effect on the body. The best ones for sleep are; Bergamot oil, lavender oil, sandalwood, frankincense and mandarin. 5. Passion Flower When we have anxiety, it can greatly affect how we sleep because you just cannot seem to turn the brain off especially while you re trying to rest. Passion flower can provide the calming effect needed to help stop that vicious circle of thought.