Could Lack of Sleep Be Affecting Your Overall Health?

Did you get enough sleep last night?  

It could be impacting your dietary decisions and overall health.  Experts say that adults require between 7 and 9 hours of QUALITY sleep each night.  Lack of sleep has been shown to increase the hormone cortisol, which can have a negative impact on abdominal fat storage and insulin sensitivity, in turn increasing your risk of developing Type 2 Diabetes. As if that wasn't bad enough, lack of sleep also has an effect on appetite by increasing hormones that stimulate appetite along with the psychological desire to eat higher calorie foods. At the same time, hormones that blunt appetite decrease along with activity in the frontal cortex, the part of the brain where rational decisions are made and consequences are weighed.  Not a good combination! Learn More>>

 

Tips to make sure you're getting enough quality sleep:

1. Keep it routine.  Try to get to bed around the same time every night.  This will coach your body into a healthier circadian rhythm (i.e. your wake and sleep cycle) to give you more energy during the day and better sleep at night. Stick with it, it may take a while for your body to adapt depending on how your sleeping habits were before.
2.  Avoid alcohol, bright lighting and electronics like the TV or IPad during the 1 hour leading up to sleep.  Try reading a book in dim lighting or meditating before going to bed.  This will maximize melatonin production in your body to help you get to bed faster and stay asleep longer for better quality restoration.
3. Plan ahead and set enough time aside to sleep.  If you have to be up at 5am, that means you're starting the "shut-down process" at 8pm and in bed with the lights out by 9pm.  Develop a bed time routine to help stay on schedule.

For more Fitness, Nutrition, and Wellness advice contact Paul Wantuck or stop by the Fitness Center to schedule a consultation and get started on the path towards a healthier you!