Who Needs Sleep?

I'm back! I recognize that I have been MIA the past two days. I apologize for missing your 'daily' dose, and promise that will only rarely happen, if ever, again.

I just needed a little R & R because I have felt exhausted!! I am not certain as to why I have been so tired as my schedule hasn't veered much from my normal routine. I did have a few late nights as I have been reading The Hunger Games (which if you like to read, I would recommend these books). Usually I stick to non-fiction (yes, I am strange), but it's been a nice change of pace to read something new.

So given my recent circumstances, I think I should talk a little more about sleep. 

I have not been one to sleep much, and I know it has taken a toll at times. I have the predicament of being a night owl, but also hate sleeping the day away. Yes, yes, we all know about the recommended 8 hours of sleep a night, but does it really effect us if we get less?

I know that when I am sleep deprived it is much easier to eat more and much harder to say no to unhealthy foods. I always thought this was just a lack of will power, but there is more to it. Here's what I found on the subject from Michael Breus, PhD, the clinical director of the sleep division at Arrowhead Health:

The two [nightly] hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

On top of that double-whammy, our metabolism slows as well when we are sleep-deprived. 

So, with all this in mind, I plan to get more sleep because I have some goals to meet and a body to transform! Right now, I am in "sleep debt." I average 5.5 hours of sleep a night. From what I have read, that can be detrimental to weight loss. 

Here are a few tips from the National Sleep Foundation that I found on how to get more and better sleep (and my thoughts on the areas on which I can improve!):

1. Maintain a regular bed and wake time schedule including weekends. For someone like me who goes to bed much later than necessary to fit in my 7.5-8 hours before getting up at 4:30 each day to workout, this needs to be adjusted. I plan to start going to bed 15-30 minutes earlier than usual and gradually increasing that time until I am established in a NEW "regular bedtime."

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. After washing up from the day, I like to use a Johnson and Johnson Stress Relieving Lavender and Chamomile Lotion on my hands and feet before bed. Ladies, this is awesome! It smells so good and truly has a calming effect. In addition, I like to read before bed. The part of my routine that I must change is checking my smart phone. The light on electronic devices can actually be stimulating and disrupt your nighttime routine.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. 

4. Sleep on a comfortable mattress and pillows. If we are going to spend 1/3 of our lives in bed, we might as well be comfortable, right!? We actually just got new bedding and pillows just before Christmas and every night I am so thankful for the comfort of our bed. 

5. Use your bedroom only for sleep.

6. Finish eating at least 2-3 hours before your regular bedtime.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

10. Avoid alcohol close to bedtime.

 

 I would love your thoughts and sleep tips too! Feel free to comment below to share. 

So, tonight, I wish you sweet dreams and a good night's rest. I am doing this and SO CAN YOU! Make it a Level 10 Day (and Night)!