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 freeteleclass@individual-health.net
For a considerable amount of time, nutrition has not played... Read More
All of my life I believed the best way to... Read More
I know that the headline is a oldie, but it... Read More
"It's not what you eat, it's what's eating you that... Read More
What if there was a combination of foods that were... Read More
THE RISKThe primary symptom of acid reflux is obvious to... Read More
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in... Read More
The nutritional support in critically ill patients can be explained... Read More
With the array of different diets and diet foods available... Read More
Today we're shifting our focus from wealth to health. First... Read More
Bread is one of the oldest known recipes to man.... Read More
Have you ever watched someone who appears thin and healthy... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
I confess: I'm completely addicted to Pringles. My determination weakens... Read More
Studies on whey demonstrate it's an even better protein supplement... Read More
When it comes to planning a healthy diet, fat is... Read More
In the brain, a typical protein can live for approximately... Read More
Cherries?A Supercharged FruitThe little red fruit that has been enjoyed... Read More
With the release of the new dietary guidelines, in the... Read More
Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More
Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More
As you've probably heard before, your post-workout meal may very... Read More
A flood of scientific evidence about fish oil points to... Read More
You must add some fresh cherries, which are now in... Read More
We've heard it not only once or twice or even... Read More
In large part, you're in control of your health, not... Read More
Students might start thinking a little differently, once they learn... Read More
Carbohydrates have gotten a lot of bad press in the... Read More
Numerous reports have recently appeared in both the lay and... Read More
Food in general has the distinction of being probably the... Read More
Understanding ocular nutrition and eye health can be one of... Read More
A beautiful smile and healthy mouth actually can come from... Read More
You can eat whole flax seeds but you need to... Read More
During the past thirty years there has been a steadily... Read More
Mineral nutritionSearching for mineral nutrition information is much easier today... Read More
Nuts of all kinds (I am talking peanuts, cashews etc)... Read More
You really are what you eat. You are also very... Read More
What is Cholesterol?Before we go into how to reduce your... Read More
Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More
A hundred years ago, life was very different here on... Read More
What Ever Happened to the Basic FourThe USDA was originally... Read More
Sprouts not only taste good, but they are also a... Read More
America's focus on nutritious eating began to receive national attention... Read More
With the array of different diets and diet foods available... Read More
How Can... Read More
You are what you eat is a simple, time tested... Read More
You can spot a juicer a mile off at the... Read More
Can You Lose Weight Through Eating?You get fat when you... Read More
The most dreaded word in many dieter's vocabulary is 'fat'.... Read More
You've no doubt heard the saying, "You are what you... Read More
The Human Body is in a constant flux with the... Read More
Niacin, also called nicotinic acid, is a member of the... Read More
Just what is the "New Biology of Health?" And who's... Read More
Did you know that the food you eat could be... Read More
Acid reflux disease, or GERD, is a common compliant of... Read More
Oats (botanical name Avena sativa)An oat is a grass that... Read More
In order to eat fewer calories than you need, you... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
For the executive, maintaining the much-needed balance between career, family,... Read More
How did we cure ourselves of many aches pains and... Read More
Many people avoid avocados thinking them to be fattening, but... Read More
Salt was used long before recorded history began. One of... Read More
What I am also going to point out is the... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More
Healthy eating is important for everyone, from babies to the... Read More
Nutrition |