Better sleep = better metabolism. I have been saying it for years - since my own experience of being stressed out, overworked and under-slept and not able to lose weight but just recently this fact is getting a good amount of press.
According to Michael Tri H. Do, a Howard Hughes Medical Institute predoctoral fellow from Harvard University, "In recent years, a lot of excitement has accompanied the forging of links between sleep and feeding. For instance, there are neurons that make a substance called orexin. These cells are located in a region of the brain that was long understood to be involved in feeding. Consistent with this, giving rats orexin causes them to eat more, while blocking it causes them to eat very little."
Yikes! This could be enough to put you to sleep right here! He IS right though so let's bring it down to what we can do about it because the basic gist is: if you sleep better, you breathe better, you move better, you look better, you feel better and isn't that what it is all about? YES!
Sleep for Joy ? the Nutrition Side
Many of us who have trouble sleeping (whether it be falling asleep or staying asleep) turn to prescription drugs such as Ambien, Sonata, Valium, Xanax, and Restoril, or one of the many over-the-counter options such as Benadryl. Taking this route can be habit forming and this actually then inhibits the body from being able to establish its own sleep rhythm, according to Michael Sateia, M.D. and president of the American Academy of Sleep Medicine.
Unless you are suffering from a severe sleep disorder (anyone taking any form of major medication should be consulting with a medical physician) taking a more natural way can be a smarter and safer long-term option for your best health:
1) Tryptophan ? a naturally occurring amino acid that makes you sleepy. A tryptophan rich snack an hour before bed can promote sleep.
Try these:
? 2 slices of lean turkey
? a small slice of cheese
? pure (no sugar) yogurt
? a handful of sunflower seeds (high in Vitamin B that enhances the body's conversion of tryptophan).
2) Magnesium ? a natural sedative. This powerful mineral can be found in:
? wheat bran
? brewer's yeast
? seaweed products
? almonds
? cashews
3) Chamomile ? best taken through sipping a nice cup of chamomile tea an hour before bed. This will calm your digestive track and reduce muscle tightness. For a real knocker-outer add a few drops of a lavender tincture and a 1/2 a teaspoon of honey.
Sleep for Joy ? the Lifestyle Side
The way you use your bedroom can have a profound effect on your ability to get a good night's sleep.
1. Recover your bed - If you use your bed (or even your bedroom for some people) for anything other than sleep you may be setting up a psychological barrier to a good night's sleep. Get into bed only when you are really tired. Use another room or chair for reading and especially for watching television. If you live in a studio apartment or dorm room, try to separate your bed from other areas with a desk, curtain or screen.
2. Be dark - the brain associates daylight with being alert and active. Believe it or not, even the glow from a neon clock can translate into daylight for the mind (plus, is it really helpful to wake-up, see the time, calculate how much longer you have to sleep and then worry about it?). Cover your clock, close your curtains and wear a sleep mask if you need to.
3. Fresh air - no matter the season, fresh air is a necessity for a good nights sleep. A stuffy room can remind you of your day or keep your head from clearing. Open the window a crack for the night or wide for a minute before you go to sleep to clear the air.
To your health and success,
Heather Dominick is a Holistic Nutrition Counselor accredited by the American Association of Drugless Practitioners and creator of The Energy Rich Lifestyle Program?. In addition to her nutrition services, she is a motivating and dynamic speaker.
To receive bi-monthly Nutrition and Lifestyle Tips you can: subscribe to her free e-Newsletter at http://www.individual-health.net or register for a free teleclass at http://www.individual-health.net
custom home cleaning Winnetka ..Cholesterol finds its way into our bodies in two main... Read More
The Zone Diet has been around since around 1995, when... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
In this fast paced world, good nutrition may sound very... Read More
Proper hydration is extremely important during exercise. Adequate fluid intake... Read More
Manganese is a metallic mineral that was discovered by a... Read More
The most incredible thing you can do for yourself is... Read More
In parts 1-6 of this series of articles titled "Take... Read More
Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More
It is ironic how something as obvious as nutrition has... Read More
I'm sure by now you've heard all about the amazing... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
With summer comes more sun and with more sun comes... Read More
The question most people think they need an answer to... Read More
Water is the single most important element for human existence,... Read More
The makers of Bumble Bee Tuna generated some buzz today... Read More
During a recent discussion with my father about low carb... Read More
Today, more than ever, consumers over the age of 50... Read More
Diets don't work. If they did the U.S. of A.... Read More
After reading this, you'll never look at a banana in... Read More
The adrenal or "stress glands" are small, triangular shaped glands... Read More
It is amazing to be able to say I am... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
Last year I had a number of clients who started... Read More
Since the beginning of time, everyday fruits have been known... Read More
professional home cleaners Glenview ..Great news on the chocolate front! Chocolate is good for... Read More
Remember the old adage, you are what you eat? The... Read More
While there are many effective ways to get more energy... Read More
According to the Congress of the International Society on Thrombosis... Read More
We come from a society where growing organic and just... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
Olive oil is a healthy choice over other fats such... Read More
I know you've heard this many times - "Drink more... Read More
After reading this, you'll never look at a banana in... Read More
So, what is new about this that you already don't... Read More
Cranberry juice was first made by American settlers in 1683.... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
Diets don't work. If they did the U.S. of A.... Read More
We all need fat in our diet on a daily... Read More
Many people experience unpleasant reactions to foods they have eaten... Read More
Fruit calories are very healthy as compared to calories in... Read More
Most red and white meats are very fatty and are... Read More
The story of creation begins with water. Water is an... Read More
With all the news about Splenda of late and the... Read More
Increasing the fiber in your diet has been shown to:... Read More
Because I believe diet and exercise are so important, I'm... Read More
Whenever possible, we should try to get our antioxidants and... Read More
Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More
The Food Pyramid, first introduced to the US in 1992,... Read More
Milk is highly underrated. Experts say, America finds itself in... Read More
Nutrition |