Sleep to Destress, Improve Health and Lose Weight

SLEEP TO DESTRESS, IMPROVE HEALTH AND LOSE WEIGHT

by Yvette McQueen MD

  

Did you know lack of sleep increases your stress level?  You feel sluggish and nonproductive which aggravates your psychic.  It also increases your cortisol levels which elevates stress; additionally increased cortisol levels will add abdominal fat and potentiate the risk of Type II Diabetes.  Recent studies show the average US adult sleeps 5-6 hours per night.  Not only reduced hours of sleep but interrupted sleep plays havoc on your stress level.  An average adult needs 7-8 hours of uninterrupted sleep to rejuvenate the body cells and metabolism.  A school age child needs 10-12 hours of sleep to maintain productive brain cells for learning.

Ways to improve sleep habits:

·         *  Energy and exercise increase the happy brain endorphins for restful sleep; don’t exercise within 2        hours of bedtime

·         * Make a routine – attempt a consistent bedtime each day and pre-sleep activities; your body                   becomes adjusted to the time and knows when to shut down

·         *  Bedroom and sleeping space

o   Comfortable bed and pillow – find out which is right for your sleeping style [stomach, side, or back sleeper]

o   Optimal temperature for bedroom 65 degrees, if cooler wear long sleeves and socks

o   Relaxing spells to ease the mind – use a diffuser with a light airy sense; it will promote deeper sleep

o   Remove the electronics from the bed, bedside table and room – the glow and sounds from the tablet or smart phone prevents a deep sleep

o   Remove the children and animals from your bed – everyone profits from their own space

·       *   Lighten the dinner – avoid heavy foods, complex carbs, fried foods; eat at least 3-4 hours before          bedtime to reduce acid reflux with lying flat

o   Stop caffeine 6 hours and wine 3 hours before sleeping

·       *   Lighting and mood – soothing lights, no harsh bright lights; turn off the ceiling light and use soft         bedside lamps

·        *  Sounds – ambient sounds can be helpful for some; nature sounds such as ocean waves, babbling          brook, forest sounds

·        *  Wear breathable comfortable nightwear; fresh sheets present a renewed experience to the mind

·        *  Power down the mind – the tasks will wait until tomorrow; do not bring the computer, tablet or           work to bed.  Pleasure reading to soothe the mind.

·         * Bedtime teas for sleep – lavender, chamomile, rosemary, valerian

·        *  Soothing warm bath or shower – wash away the day and refresh the skin

·        *  Plan for the next day before bed – prep breakfast and morning activity, lay out clothes, prepare           lunch

·        * If you wake up during the night and do not immediately go back to sleep, get out of bed and do a         relaxing activity like reading to tire out.

I hope these advices are helpful and restful.

     Sleep Well.  Stay Well.

    Yvette McQueen MD .. The Travel Doctor .. www.yvettemcqueenmd.com