The inability to sleep at night weighs heavy on one's health, as it may increase the risk of developing obesity.
The recommended amount of sleep per night is seven to nine hours; however, most Americans average somewhere around six. Researchers found that the further away one is from getting the recommended hours of sleep, the higher their risk of obesity is.
Lack of Sleep and the Obesity Connection
A question that plagued researchers: How could more sleep lower someone's chances of obesity if fewer calories are burned while one is resting? The answer can be found in the concept of chronic sleep deprivation, which is the recurring inability to sleep. This condition often results in serious medical illnesses such obesity, heart attack and stoke. Thus, a link was discovered between sleep and neural pathways that regulate food intake.
If one is lacking the optimal amount of sleep, their leptin levels drop. Leptin is a blood protein that suppresses appetite and affects how the brain senses when the body is full. Also, sleep deprivation raises levels of grehlin, which is a substance that increases one's urge to eat. Thus, the less sleepy one is the less hungry they are.
ABC News November 16, 2004
I've always believed getting enough sleep is critical to maintaining optimal health. Unfortunately, most of us aren't getting nearly enough of it. For those of you who struggle with getting a good night's sleep, I suggest reading my sleep guidelines, including recommendations to:
Adopt the energy psychology tool Emotional Freedom Technique (EFT), a tapping technique most people can learn in several minutes.
Avoid bedtime snacks, particularly grains and sugars, which will raise your blood sugar and inhibit sleep.
Read something spiritual or religious to help you to relax.
Sleep in complete darkness or as close to it as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. In addition, there should be as little light in the bathroom as possible if you get up in the middle of the night.
I also strongly recommend installing black out shades and/or curtains in your bedroom to improve your sleeping habits. If you don't have them already installed you can go to the grocery store and cut out some large pieces of cardboard to fit your window. It is important you sleep in cave-like darkness and can't even see your hand in front of your face.
Remember: No night-lights or clock radio lights. Also, never TURN ON the lights should you need to get up and use the rest room. Any small amount of light will instantly shut off your melatonin production.
Another excellent tool that will help improve your sleep is the Insight CD, which is a rapid type of brain wave entrainment that I personally use myself and recommend to all of my patients. Listening to this CD will provide you relief from stress you encounter throughout the day. This is an amazing technology that has helped many of my patients improve their sleeping habits.
In addition, the safest and most effective way to wake up in the morning, feeling refreshed and energized, is by the rising of the sun.
That is why, I am excited to present The Sun Alarm™ SA-2002, which provides an ideal way to wake up each morning if you can't wake up with the real sun. I use this clock to wake up each morning - not the typical alarm clocks which "startle" you out of sleep, a very unhealthy way to start any day.
Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time -- ideal for kids or anyone who has trouble falling asleep.
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