This series would not be complete without discussing the importance of sleep.
Lives are hectic; most people are exhausted on a daily basis and use “pick me ups” like sugar and caffeine to cope.
Proper sleep hygiene is critical for repair and rejuvenation, to keep the immune system strong, to regulate hormones and to help detoxify your body overnight.
At the 2006 American Thoracic Society International Conference, Dr. Patel presented research that showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16 year study, compared to those who slept 7 hours a night.
Foods that Aid in Sleep:
- Protein foods with calcium, paired with complex carbs (like a small piece of fruit). The calcium helps the brain to use tryptophan to manufacture melatonin. The complex carbs can help the tryptophan cross your blood-brain barrier.
- Complex carbohydrates (very low in sugar) because insulin helps to secrete serotonin
- Regular exercise helps to regulate sleep
- Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
- Avoid grains and sugars before bed. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
- Avoid caffeine in the afternoon, try this Caffeine-Free Chai Latte instead.
Lifestyle Habits to improve sleep:
- Sleep in complete darkness, or as close to it as possible.
- Keep the temperature in your bedroom no higher than 70 F (21 C).
- Avoid using loud alarm clocks.
I hope you’ve enjoyed this series and have implemented the actions steps I gave you.
This is certainly not the end of your journey.
Remember to take it one step at a time and making changes that will last forever, forget fad diets that don’t last. Your body, mind and spirit will love you for it!
Feel free to send any comments you may have to lisa@savvyvitality.com
What steps have you implemented? And what do you feel comfortable in starting with?
Let us know. Be sure to leave your comments, either here or on Facebook.