Sleep and Our Bodies

SLEEP:   How does it really affect our bodies??

Did you know that sleeping less than 7 hours a night and/or sleeping more than 8½ hours a night can cause serious health risks?

 

Not getting the right amount of sleep can lead to;

 

  • Hunger & weight gain
  • Type 2 diabetes
  • Insulin resistance
  • Inflammation
  • Depression & anxiety
  • Weakened immunity
  • Heart disease
  • Stress
  • Exhaustion

 

What is the Healthy amount of sleep?

 

     The ideal amount of sleep to get at night is between 8-81/2 hours.  Now we all know everyone is busy and it doesn’t seem realistic.  But just think of how MUCH more productive you could be in a day not to mention how great you will feel. 

 

Here are some tips to help you have a healthier sleep;

 

  • Consistently maintain regular bedtime and wake-up hours (the best you can).
  • Avoid caffeine consumption (tea, cola, coffee, chocolate) within 4-8 hours of bedtime.
  • Exercise regularly and avoid intense physical activity 3 hours before bedtime.
  • Avoid daytime naps.
  • Avoid eating 2 hours before bedtime (a light snack can help avoid hunger pangs and aid sleep).
  • Avoid stressful or noisy distractions while trying to get sleep (noisy clocks, bright lights,

uncomfortable clothes or bedding).

  • Avoid alcohol consumption (or allow 2 hours before bedtime).
  • Create a relaxing bedtime routine (book, music, bath, relaxation technique).
  • If you have difficulty relaxing at bedtime, then herbal relaxation aids

Use the bed for sex and sleep only (no TV, laptop computer, reading, etc.)