Thank goodness there are only 24 hours in a day. If I had more hours to fill, I might be tempted to sign up for more projects, not more sleep. When I sleep better, I feel better and I’m ready to tackle whatever comes my way. As I get older, I cherish my rest. After 8 hours of sound-peaceful sleep, I feel revitalized, ready to exercise and less likely to eat junk food.
Recent scientific studies show there is a direct relationship between not having enough sleep and weight gain. People who sleep fewer than 6 hours each day have an increase in their body mass index compared to those who sleep 7 or 8 hours per night. According to another study, women who only slept 5 hours or less per day gained more weight than those who slept 7 hours or more. Those individuals who slept less than 8 hours each day had larger gains in body fat than those who slept more.
Tips to help you get a good night’s sleep:
Keep your bedroom very quite and dark
I recommend turning off all technology at least 1 hour before bed. That includes your TV, iPod, and cell phone. Make sure you keep your blinds closed, and keep your room quiet and comfortable. Room temperature should be a comfortable 68-70 degrees. If the room temperature is too high or too low, you won’t sleep comfortably.
Eat well throughout the day
If you eat well during the day, you will be less likely to overeat at night. Eating nutritious and healthy meals and snacks will lessen your cravings to overeat in the evening, and you’ll reduce your chance of heartburn when you get ready for bed.
Exercise everyday
Exercise is a key to reducing stress. However, some research shows that exercising in the evening can negatively affect sleep. But regular exercise during the day will help you sleep at night.
Reduce your caffeine consumption
Limit your caffeine consumption to one cup of regular coffee, tea or caffeinated iced tea or soda per day. Try to consume caffeinated beverages during the morning hours (so it won’t keep you up at night). Too much caffeine will prevent you from a good night sleep. Try a non-caffeinated herbal tea. A warm glass of low fat milk might also be a helpful sleep aid. Alcohol is depressant, and will NEGATIVELY affect your sleep habits. DO NOT use alcohol to sleep.
Keep a bedtime ritual, including a consistent bedtime
Keep the same bedtime routine every night, and go to sleep at the same time every night. An hour before bed, begin your routine. If you are talking on the phone, watching TV or catching up on your e mails, it’s time to shut everything off. Brush your teeth, stretch comfortably, meditate and do a few deep breathing exercises. This is not the time to ponder the stress of the day. It’s time to clear your mind, and relax your body. Spray some lavender on your pillow and relax.
If you have chronic insomnia, talk to your doctor
Most insurance plans will cover “sleep assessments”. You might have sleep apnea, and require a CPAP machine (or other device) to help you sleep. Sleep apnea is a serious condition. If left untreated, sleep apnea could lead to a stroke or heart attack.
Finally…
Don’t confuse being hungry with being tired. The goal is to get 6-8 hours of restful sleep each night. Eating more food will not make you feel better if you are lacking sleep. Do you sleep enough? Please share your thoughts and comments.
Most events seem to be centered around food during the holiday season. Although we lead busy lives all year long, our schedules get overloaded from Halloween to New Years day. Along with the parties and social events that are part of this festive season, comes an abundance of food – food everywhere! And many of the foods at this time of year are not nutritionally dense fruits and veggies that are loaded with vitamins and minerals (and very few calories). Instead, we encounter fat- and sugary-laden treats and desserts or high calorie casseroles and fried appetizers. The truth is, that if you can continue to make good food choices during the holidays, you will not gain weight during this busy time of year.
Tracey Gold played Carol Seaver in the 1980′s sitcom Growing Pains. At one point, the producers of the show commented on her weight, even including “chunky girl” comments in the script. After Tracey lost about 20 lbs, she began to receive compliments and felt quite accomplished. But she couldn’t stop “starving” herself. Eventually, she had to leave the show and was admitted to a hospital due to her severe weight loss. Tracey battled anorexia for many years and now considers herself “recovered” from the disease.
Want to improve your grades this term? Maintaining good study habits throughout the semester, eating well, exercising and sleeping are key to achieving a great GPA. In many cases, the final exam counts for over half a course grade. Finals week is pressure packed and will test the limits of your ability to remain focused under pressure. Staying healthy at the end of the semester depends on your nutrition, sleep and exercise habits.
My sister and her family have hosted our annual Thanksgiving celebration for the past 20 years. The holiday has become even more meaningful recently, as our children become young adults and our parents age or have passed on. The passage of time has encouraged our family to modify our Thanksgiving recipes to healthier fare, and to truly appreciate our precious time together.
Have your usual healthy breakfast, like steel cut oatmeal and almonds or an omelet with veggies (and lunch if your Thanksgiving meal is in the evening). You will be less tempted to devour appetizers when you first arrive.
