Not getting enough sleep at night could result in loosening the ol' belt a couple of notches. This is because losing sleep has been shown to raise levels of two hormones linked with appetite and eating behavior. More specifically, lack of sleep reduces leptin, a hormone that tells the brain there is no need for more food, and increases ghrelin, a hormone that triggers hunger.
In one study, researchers found people who received only four hours of sleep a night for two nights experienced:
Also, the sleep-deprived subjects in the study seemed to eat more sweet and starchy foods, rather than vegetables and dairy products. Researchers suspected these cravings stemmed from the fact that the brain is fueled by glucose (blood sugar); thus, when lack of sleep occurs, the brain searches for carbohydrates.
In another study, researchers found that the less people slept, the more they weighed (in regard to body mass index, which scales weight to height). This study also revealed that people who slept less had lower leptin levels and higher ghrelin levels. More specifically, a:
Yahoo! News December 6, 2004
You may remember a study I posted that linked sleep deprivation with a higher risk of obesity. With more and more studies on this topic surfacing, it is apparent that sleep is a critical factor in maintaining optimal health. While I have always believed in the power of sleep and make sure I receive the recommended amount of it (about eight hours a day) as much as possible, unfortunately, most people don't.
That is why, for those of you who struggle with getting a good night's sleep, I suggest reading my Guide to a Good Night's Sleep. Whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning or simply want to improve the quality and quantity of your sleep, my guidelines will provide you with various useful techniques to improve this problem. Some include:
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.
Get Daily Exercise. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Try exercising in the morning, afternoon or early evening instead.
In addition to my guidelines, there is an excellent tool that will help you improve your sleep: 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.
Finally, please understand that the way you wake up in the morning is just as important as making sure you get enough sleep at night. The safest and most effective way to wake up in the morning, feeling refreshed and energized, is by the rising of the sun.
With that, 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 -- it's not a typical alarm clock that "startles" 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, making it ideal for kids or anyone who has trouble falling asleep.
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