It’s that time when we will be sharing other blog posts that we like about life “stuff”. This blog by Lynnetta Bonsu MPH, CHES – Jan 2018 is a great one on sleep. She mentions nutrition, supplementation and exercise- 3 topics you’ll read about from us as well! Enjoy!
We all know that proper nutrition, supplementation, and regular exercise are the foundation of maintaining a healthy lifestyle. But, did you know that getting enough sleep each night is just as important for your health? Let’s talk about some of the facts about sleep quality, along with some tips to help you get a good night’s rest.
Sleep quality and your health. What are the facts?
Nearly 40 percent of Americans get only six hours (or less) of sleep per night. The Centers for Disease Control and Preventionrecommends that adults (including older adults) get at least 7-9 hours of sleep per night. Sleep quality impacts various factors of overall health and wellness including:
Sleep deprivation may impact your weight loss goals, even for those who exercise regularly and maintain a balanced diet. Leptin, a hormone that transmits signals to the brain to regulate appetite control in the body, is dependent on the amount of time we sleep. Those who do not get enough sleep could be more likely to have larger appetites due to a normal drop of leptin in their bodies.
Inadequate sleep can also affect the process of muscle development in our bodies. Anabolic hormones regulate the process of protein degradation (the breakdown of muscle), while catabolic hormones regulate the process of protein synthesis (the building of muscle). Anabolic hormone levels have been shown to increase as a result of poor sleep. Similarly, catabolic hormone levels have been shown to decrease as a result of the same.
Vitamins and supplements that may help with sleep include: multivitamins, melatonin, valerian, 5-HTP, magnesium, and calcium. Please consult with your healthcare provider if you are having trouble sleeping or having trouble sleeping or to discuss sleep disorders.
Here are five tips to help improve sleep quality.
1) Create a sleep routine (yes that means even on weekends).
2) Create a comfortable and relaxing sleeping environment.
3) Avoid heavy meals and limit fluid intake before bedtime.
4) Maintain an active lifestyle.
5) Manage stress daily.
How will you incorporate some of these tips in your everyday lifestyle to ensure that you get enough Zzz’s and consistently enjoy the many benefits of a good night’s rest?