Your getting sleepy, sleepy...

Did you know sleep can affect your weight? 

    In addition to affecting your weight, not enough or poor sleep quality can affect your overall health, mind and body.  Poor sleep can cause weight gain  when we are tired you are less likely to make healthy choices in your diet and you have a tendency to look to those quick pick me ups which in the long run can make you more tired.  Not enough sleep can also affect blood pressure.  When you are sleep deprived you tend too stress more easily and not handle the stress as well and of course stress can be a major factor to increased blood pressure.  Now unfortunately all of these things can lead to other health problems such as diabetes due to weight gain, high blood pressure also due to weight and increased stress levels, just to mention a few.

    I was one of those people that was sleep challenged, I was a light sleeper when I did finally fall asleep and there were some nights I just slept a few hours and woke feeling extremely frustrated.  The resolve for me was regular meditation and as I mentioned in a previous post I purchased a weighted blanket.  I am falling asleep much more easily and sleeping better.  This is not the answer for everyone so let's see if any of these tips will help.

  Sometimes we create a bad sleep routine or poor sleeping environment on our own.  You may not realize the impact of some of your evening habits have on your sleep and health.  

    Consider this it's 9:30 pm and you decide you want to check your social media feed(s) or maybe you have been scanning through it off and on for hours. This is comparable to being in full on work mode responding to emails and dealing with a variety of things, than 5 - 10 minutes later lights out and off to bed.  Well all those thoughts are still swimming around in your brain either thinking about your response or what your response will be, or how upset you are with someone else's response and so on. Your mind needs to time to put those things away or 'to bed' if you will and reduce that stimulation.  Allow yourself at least 30 minutes of no screen time before bed, consider reading a book, not on your tablet, listen to relaxing music, experiment with meditating. So when you go to bed your mind is calm, your heart rate and your breathing is slower and you are relaxed. Refrain from TV in the bedroom when you are ready to sleep, you wouldn't go to the movies or a concert to sleep or I hope not.

  

    Evaluate your bedroom is there a computer, tablet or your phone?  This is not the place for any of those things. Now of course if you have a desk in your bedroom because that is the only place you have available try these tips. Keep your work space dark at the end of your work day, computer off, any books paperwork, pens, etc. closed and in their place.  Any leisure reading keep on your nightstand, if you choose to read in bed, not on your desk.  Reading in bed use a dim bedside light instead of the desk lamp or overhead light. When you are ready to sleep turn off all lights, close blinds or drapes try to block out any light or consider a mask.  If you do get up in the middle of the night to go to the bathroom or get a drink, check on the kids use nightlights don't turn on lights this will help getting back to sleep easier.  Pillows and blankets are great and comforting but try not to have too many that you get tangled in everything during the night.  If you need some soothing sounds consider an inexpensive sleep machine or an alarm clock with a sleep/sound machine rather than the radio.  I just mentioned something that many of you may no longer have an alarm clock, many people are using their phones.  Smart phones are great they can do so many things unfortunately they are also guilty of getting your mind racing.  I STRONGLY recommend NO CELL PHONES in the bedroom and this goes for everyone in the house, kids too.  Create a night time spot for cell phones and buy an alarm clock they are cheap and are less likely to interfere with your sleep.

    Keep a regular sleep routine, no you cannot store up sleep or catch up on sleep.  A regular sleep routine helps to normalize your circadian rhythm allowing your body to feel balanced and function at it's best.  Keep your room at a cool temperature, for better sleep.  

    This may sound like a lot but don't stress out, make one change at a time and allow it become a habit before making another change.   Your body will thank you.

Be Safe, Be Happy, Be Healthy

Sincerely 

Ricarda "Rickie" Alleman

💓💤😴