Your sleeping habits influence both your ability to lose weight and your tendency to eat more. Studies reveal that people trying to lose weight were more successful when they had quality sleep. A study published in the Annals of Internal Medicine revealed that dieters who slept for 8.5 hours lost 55 percent more body fat than dieters who only got 5.5 hours of shut-eye. In addition, those who are sleep-deprived eat close to 300 calories a day more than they do when they are well-rested, and those calories overwhelmingly came from junk food such as ice cream and fast food (revealed a study referenced in the USA Today). Scientists believe that the link between lack of sleep and increased weight is that your metabolism is affected. The hormone in your body that signals fullness, leptin, decreases and the hormone that signals hunger, ghrelin, actually rises. Another chemical reason for the sugar cravings and thus weight gain is that your brain is fueled by glucose (blood sugar) and when you’re low on sleep, your brain starts searching for carbohydrates to keep going.
The body’s health risks are worse than increased weight as sleep deprivation and disruption affects the body’s biological rhythm at a cellular level and problems branch out to the entire body. Additional consequences are: high blood sugar and an increased risk of diabetes, accelerated aging, hypertension (high blood pressure), depression and an increased risk of cancer. Also, according to the Journal of the American Medical Association (JAMA), lack of sleep can further exasperate other diseases or conditions that a person suffers, including behavioral problems in children.
Getting Sleep Naturally
Do you already prioritize sleep but suffer from insomnia? Following are some natural tips that can help you get that sleep you know you need.
Avoid caffeine
Obviously drinking coffee or black tea late at night will keep most of us awake at bed time. Although, some people need to cut out any drinks with caffeine after 2 p.m. or even after noon, depending upon your specific sensitivity. Caffeine can also lurk in some flavored waters, over the counter or prescription medication and even gum, so make sure to check the labels. Do you already enjoy a relaxing herbal tea to help you get to sleep? Double-check the ingredients as some herbal teas have caffeine - watch out for black tea and regular green tea. There are many soothing blends out there without the natural stimulant such as mint or chamomile.
Make a to Do list
When trying to sleep, do you struggle with your mind racing about everything that needs to be done the next day? Then, before bedtime, take time to make a to do list and write everything down. It also wouldnt' hurt to keep a note pad and pencil by your bed either so that if a nagging thought or two still pops up, you can just scribble it down, knowing this out of your mind and onto the paper for that restful sleep.
Light - Setting the Mood for Slumber
For optimal sleep, make your room as dark as possible. If need be, purchase "black out curtains" and cover that alarm clock to keep out any ambient light that can also affect the quality of sleep that you get. Bringing the lights down before you turn off the light is also important as bright light too close to bedtime can make it hard to sleep. The dimness signals the biological clock that it’s time to wind down, while bright light says that it's time to wake up. Install a dimmer switch in your bedroom or use a low-watt bulb in your night stand light for that bedtime reading and read in the lowest light that still comfortable.
Avoid texting
Using smart phones or iPads in bed can actually wind you up. Even having your mobile devices set on vibrate can disturb your sleep if you're cued to respond to it. To ensure undisturbed peaceful slumber, disconnect those electronics an hour before bed and put them in a drawer or other room so that you won't be tempted to send "just one more message".
Rule out Sleep Apnea
You're probably at least familiar with the term "sleep apnea" - the disorder that during sleep, where one has abnormal pauses in breathing or instances of abnormally low breathing. This results in a person literally struggling for breath from anywhere from 5 to 30 times or more an hour and choking or gasping for breath. As the individual often doesn't awaken fully, they often aren't aware that they have the disorder or that they aren't getting the rest they need. Regardless of stereotypes, sleep apnea can affect both-obese and non obese individuals as it's actually an issue of the tongue clogging the airway. If you think you may be suffering from this, see your health care professional to get tested and treated.
Natural Recipe of the Week
Baked, Seasoned Steak Fries
This is a tasty recipe that's easy to prepare. Kid's love it and even those picky "meat and potatoes" men! It's also a healthy way to satisfy those French fry cravings. Make them any flavor you want by creating your own seasonal blends or try one of my suggestions below such as Curry, Sweet Potato Fries or Italian Herb & Parmesan, White Potato Fries.
Ingredients:
- 3/4 tsp Sea Salt
- 1 - 2 tsp Seasoning of Your Choice (see suggestions below)
- 2 TBS All-Natural Shredded Cheese (optional)
- 3 Medium, Unpeeled Idaho or Russet Baking Potatoes or Sweet Potatoes
- Cooking Spray (Keep it natural by using Extra-Virgin Olive Oil, keep it cheap as well by purchasing a stainless steel or BPA-free plastic olive oil sprayer and filling it with your own oil, available at large home stores or online)
- Heat oven to 425 degrees. In a small bowl, mix sea salt and seasoning of your choice.
- Gently and thoroughly clean potatoes, yet do not peel. Cut each potato lengthwise in half, lay flat side down and cut each half lengthwise into 4 wedges. Place potato wedges, skin sides down, on ungreased 13 by 9-inch pan.
- Spray Potatoes with cooking spray until lightly coated. Sprinkle with salt and herb mixture.
- Bake uncovered 25 to 30 minutes or until potatoes are tender when pierced with a fork. (Baking time will vary depending upon oven and type of potato used.)
- Seasoned Steak Fries: Use white potatoes and sprinkle with a mixture of ground mustard, garlic powder and paprika
- Italian Herb & Parmesan Fries: Use white potatoes and sprinkle with Italian herb mixture and Parmesan cheese
- Curry, Sweet Potato Fries: Use sweet potatoes or yams and sprinkle with a mixture of curry and garlic
- Texan Heat Fries: Use white or sweet potatoes and sprinkle with a mixture of chili pepper and garlic (Add cayenne powder if you really like heat!) If desired, sprinkle with shredded, cheddar cheese.
