Sleep and stress have zero calories and you can’t eat them, but they dramatically impact what you choose to eat, how much of it you eat, and whether it will be burned or stored once you eat it. -Dr. Jade Teta
In Wednesday's email I mentioned sleep being one of the pillars of healthy living.
Lack of sleep seems to be an epidemic.
Numerous studies report at least ⅓ of Americans don’t get enough sleep.
Recent research shows that while different people function best with different amounts of sleep each night, less than 2% of people thrive with fewer than 7 hours per night.
Research also shows sleep directly impacts blood pressure, blood sugar, vascular health, cardiac performance, skin quality, mental function, mood, and sex drive. Your health, safety, and longevity are all interrelated with sleep.
Poor or short sleep messes with our metabolism as well.
Less sleep also means more cravings the following day.
The less you sleep, the more likely you are to gain weight, snack excessively, or have one of a host of mood disorders.
So, what can you do about it?
We can work on improving it.
Improvement takes serious effort.
Here are a few ideas:
- Decide on a bedtime in advance, and start planning for it 1-2 hours ahead
- Limit your caffeine to the morning with absolutely no caffeinated drinks after 2pm
- Sometime before bed get anything you are thinking about out of your head and on paper
- Turn off all electronic screens (TV, computer, etc.) an hour before bed
- Make yourself some decaf tea, listen to soft music, and read something light
- Turn off all phones and gadgets and put them in another room
- Set your bedroom temperature to 67-68 degrees F
- Take an Epsom salt bath before bed
- Dim the light, darken your bedroom
- Try some white noise, like a humidifier
Now, if all that still doesn’t help improve sleep, maybe you try something like Natural Sleep by Eniva.
Natural Sleep Aid contains natural nutrients like Valerian Extract, L-Theanine, Melatonin(low levels), Chamomile, Vitamin D and Passion Flower which may complement your sleep hygiene practice.
Keep moving,
Coach Dom Lucibello
