About
40% of Americans are 70% sleep deprived.
Approximately
35% of US adults report less than 7 hours of sleep per night, while 20% suffer
from sleep/wakefulness disorders.
Tell me:
Are you one of the 65% of Americans who sleep with their cell phones next to
their bed?
Last
year, I was going on about 5 hours of sleep per night. This lasted about eight
months. I didn't realize the damage I was doing to my body until I noticed
that I was yawning constantly (like every 5-10 minutes), I couldn't focus on
anything, and I started becoming very forgetful. Of course, I got injured
and my training and running suffered.
Sleep is
important - and very underrated.
Sleep
plays a big part in your daily rhythm, it's necessary for the biological
function of every organ, helps regulate energy in most every cell, helps to
filter memories in the brain, plays an important role in learning, and is
needed to clear waste products, like amyloid, from the brain (an accumulation
of Amyloid beta has been connected to Alzheimer's Disease). Poor sleep habits
can lead to chronic disorders, including depression, hypertension, diabetes,
cancer, stroke, osteoporosis, a weakened immune system, and weight gain.
Have
you ever noticed that you're hungrier when you don't have enough sleep? Maybe
you're like most people who will pop anything into your mouth just to
stay awake at that bewitching hour, around 3PM every day? It might be
helpful to know that this is not uncommon - short sleepers eat about 500
calories more per day than those who get enough sleep. That could actually put
on up to one pound per week! This begs the question:
Does My
Lack of Sleep Make My Butt Look Big?
When you're
sleep deprived, your cravings for foods high carbohydrates (bread, pasta, cake,
cookies, candy, ice cream) and fat foods increase. In addition, there's an
increase in the number of hormones that stimulate hunger (grhelin). To
make matters worse, when you're sleep deprived, your body's resting metabolism
(# of calories burned at rest) decreases. And, if your lack of sleep is
due to stress, there could be an increase in cortisol, a stress hormone.
Increases in cortisol is thought to be associated with an increase in fat
deposits around the abdominal area.
So,
what do you think? Can lack of sleep contribute to weight gain?
Sleep
is mentally, physically, and emotionally restorative - and believe it or not,
adults actually need between 7-9hours of restful sleep per night.
Restful
sleep means that you are not using sleeping aids or alcohol to fall asleep, and
you can sleep through the night - no interruptions due to pain, discomfort, or
sleep apnea. Research studies have proven that less than 7 hours per night
increases risk of disease.
A good
night's sleep helps protect brain health, as well as your
thinking/cognitive function. It has been proven that restful sleep helps you to
better deal with stressful situations, regulate emotions, and have better
inter-personal relationships.
So, how
can you make sure you get a good night's sleep?
First,
Regulate Your Production of Melatonin
Melatonin
is a hormone that helps regulate your sleep/wake cycles. When you are exposed
to light, you boost your melatonin production. When it's dark, your brain
secretes more melatonin. Lifestyle habits can decrease melatonin and mess with
your sleep/wake cycle.
Does
this sound familiar? Long days in front of a computer screen, or bright lights
at night (TV or computer)? You must take back control by increasing your
exposure to light during the day:
·
Take a break during the day and head outside for some sunshine
·
Exercise outside - my fave is running!
·
Open your curtains or blinds
·
TIVO your favorite shows and watch them at an earlier time,
·
Keep your television or computer off at night before bed,
·
Face the light from your clock or phone away from your bed.
Second,
Synchronize Your Circadian Rythm
Now that you know how to raise your production of melatonin,
synchronize your body's sleep/wake cycle, also known as your body's circadian
rhythm. Did you know that each organ and cell in your body has its own clock?
Yes! And when their rhythm is off - so is your body's rhythm.
To
develop a rhythm, you must develop a sleep/wake routine:
·
Set a regular bedtime.
·
Go to bed at this same time every night - Even on weekends!
·
Consistency is key!
Third,
Develop an Exercise Routine
The National Sleep Foundation reports that active people are
more likely to report good sleep vs. inactive people on a ratio of 65% to
39%! Also, it seems that people who exercise in the morning exercise (7AM) are
more likely to enjoy a restful night's sleep (fewer
middle-of-the-night-wakings) than those who exercise at 7PM.
Fourth,
Embrace Some Good Night Time Eating and Drinking Habits
·
Besides planning to get to bed by a certain hour every night,
limit non-sleeping time in bed. In other words, keep the bed for sleeping and
...
·
Shut down your cell phone, computer, and TV at least
30 minutes before bedtime, and ban laptops, cell phones, and televisions from
your bedroom.
·
Avoid spicy foods before bedtime. This could lead to heartburn,
which gets worse when you lye down.
·
Cut off fluids by 8PM. This may be especially helpful if getting
up to go to the bathroom during the night is a problem.
·
Keep your bedtime snack small and easy-to-digest. Milk,
Decaffeinated Tea, cookies, or crackers may not be so bad. Cookies and crackers
contain contain carbohydrates, which raises blood sugar, and increases insulin,
which can promote sleep. And milk, like eggs, oats and wheat, contains
tryptophan, an amino acid that promotes sleep.
·
Avoid overdoing it on the alcohol. Alcohol is dehydrating, can
disrupt sleep, and make you feel tired the next day. It can also relax
your throat muscles and contribute to sleep apnea.
·
Recognize stimulants. For example, caffeine is not only found in
coffee, and tea, but it can also be found in chocolate, chocolate
desserts, and medicines. As a rule of thumb, it's good to plan to
stop drinking caffeinated beverages by early afternoon. Lastly, nicotine
is also a stimulant. Smoking can prevent you from falling asleep and worsen
insomnia.
Sleep
should be considered just as important as eating right, and getting enough
exercise.
This post was originally posted here.
About the Author
Elizabeth
Candela is a graduate of Rutgers’ School of Environmental and Biological Sciences with a Bachelor of Science
degree in Environmental Science. Her studies at Rutgers led Elizabeth into
employee health and safety, and she worked several years as a Safety Engineer
in Risk Management. In 2007, after achieving a Master of Art from Montclair
State University, Elizabeth taught high school Biology, Environmental Science
and Physics. Then, in 2009, Elizabeth developed a portable core fitness device,
and since has secured a United States Patent. The development of this device
drew her into the Exercise and Nutrition field, so she left the teaching
profession to pursue postgraduate courses in Nutrition and Exercise Physiology.
Since then, Elizabeth has achieved her New Jersey Registered Dietitian
Nutritionist Certification, as well as her American College of Sports Medicine Exercise
Physiology Certification. By maximizing her training and fitness through sound
nutritional principles, Elizabeth continues to challenge herself physically and
nutritionally through her commitment to run a half marathon in every USA state,
and six World Marathon Majors.
Checkout My Website: https://www.beyondnutrition-
Follow Me on Twitter: https://twitter.com/
