Sleep

This week is National Sleep Awareness Week®, it’s is an annual public education and awareness campaign to promote the importance of sleep.

Though diet and exercise are critical components of healthy lifestyles, it’s also important to remember that sleep is inherently linked with how we eat (and how much), how we exercise (and whether or not we lose weight), and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with your best foot forward. Sleep will help you on the road to good fitness, good eating and good health.

Easiest Thing You Can Do for Your Health Is Sleep. Or is it?

An estimated 18 million Americans have sleep apnea, a sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only does sleep apnea seriously affect one’s quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. Sleep apnea is often associated with people who are overweight – weight gain leads to compromised respiratory function when an individual’s trunk and neck area increase from weight gain. These interacting problems of weight gain and sleep apnea make it difficult to help oneself off the slippery slope of health problems. Read More

(Source: National Sleep Foundation)

Related Health Problems From Poor Sleep

Obesity. Women who reported getting five hours of sleep per night were nearly twice as likely to be obese as women who regularly slept about seven hours; those who got four hours were three times more likely to be obese, according to a 2005 study of more than 2,500 women under age 49. Sleep restriction increases your appetite by lowering your levels of leptin, a hormone that suppresses hunger, and raising your levels of ghrelin, a hormone that stimulates it.

High blood pressure. People under age 60 who sleep five or fewer hours a night are twice as likely to develop hypertension as those who log seven to eight hours, according to a 2006 study of almost 5,000 men and women. Not sleeping enough strains the cardiovascular system and “resets” it to operate around the clock at an elevated pressure.

Diabetes. Studies have found an association between lack of sleep and a risk for diabetes as well as a 45 percent increased risk of heart attack and a 15 percent increased risk of death from all causes. Read More

(Source: Ladies Home Journal)

Keys to a Good Night’s Sleep

• Change Your Day to Maximize Sleep
• Wake up and go to bed at the same time every day, even on weekends.
• Limit your intake of alcohol, caffeine, and tobacco products during the day, especially in the hours before sleep.
• Finish eating 2 to 3 hours before bedtime, avoiding big meals.
• Exercise regularly. Finish your exercise a few hours before bedtime.
• Eliminate napping or limit the duration to 20 to 30 minutes.

Create the Best Possible Sleep Environment

• Remove electronics like computers and televisions from your room.
• Keep the room cool, comfortable, quiet, and dark.
• Use a comfortable mattress and pillows.
• Use the bed only for sleep and intimacy.

Prepare for Sleep

• Establish a relaxing bedtime routine: take a bath, read a book, listen to relaxing music before bed.
• Don’t watch the clock—it can cause anxiety about sleep.
• Get out of bed if you can’t fall asleep within 15 to 20 minutes. Only spend time in bed when you are actually sleeping.
• Write down concerns that keep you awake, creating a “to do” list for tomorrow. Also keep a sleep journal to help you see patterns in your sleep.