Without Enough Sleep

Without Enough Sleep

We Take A Look At How Sleep can Affect Your Weight,
Energy Levels And Diabetes Management.

I WENT TO BED early last night, before 11:00 pm. I’ve actually been doing it for several weeks. My normal routine used to take me well into the wee hours of the night, followed by an early wake-up to get the kids off to school.

But not any longer … and I’m thrilled.

A Link Between Weight, Height and Sleep

A study in a respected medical journal explained the link between sleep and weight loss.

People who sleep less are likely to weigh more.

Heavy people sleep about 1.8 hours a week less than those who are at their target weight. They also found out that folks who got as few as 20 extra minutes of Z’s had a lower body mass index (BMI). The BMI measures weight as it relates to height and is an indicator of possible future illness.

Researchers at the University of Chicago’s sleep lab studied a group of 25–40 year olds who slept less than six and a half hours a night. Their lack of sleep seemed to age their blood glucose control so it became like that of a 65 or 70 year old.

How Much Sleep Is Enough?

Some experts suggest you get at least eight hours of sleep each night. Others believe that about seven and a half hours will do the trick. How much sleep is right for you?

If you still feel tired when you wake up in the morning, you probably need more sleep.

Sweet Dreams

So how did I turn my wish to get into bed early into a reality? I made it my pledge for the week. I couldn’t commit to a lifetime of early bedtimes, but one week sounded fair.

At the end of the week, I renewed this pledge. Before I knew it, early visits from the Sandman had become a fixed feature of my life.

You can do to it, too.

Sweet dreams.

7 Tips For Falling Asleep

  1. Exercise early in the day, and wake up at the same time each day.
  1. Don’t snack or have alcohol or caffeine close to bedtime.
  1. If you can’t get to sleep within 20 minutes, get up and try a quiet activity such reading.
  1. Use your bedroom for sleep and sexual activity only.
  1. Meditate or do gentle stretches before you go to bed.
  1. Keep paper and a pen near your bed to jot down quick ideas that come to mind. Once you write them out, you can relax and stop thinking about them.
  1. Skip the sleeping pill and turn on some Mozart.


Music And Sleep

A team of scientists from Taiwan studied the sleep patterns of older people, between the ages of 60 and 83, who had trouble sleeping.

They found that those who listened to soothing music for about 45 minutes before bed-time enjoyed two physical changes that helped them get a good night’s sleep: a lower heart rate and a lower breathing rate. The music acted as a healthy and safe sedative.

 

By Janis Roszler, MSFT, RD, LD/N, CDE, FAND

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