Get Enough Sleep

By Joanne Mulhall

April 1, 2018

Core Wellness Solutions

Posted In: Education, Fitness, Food & Drink, General Health, General Wellness, Langley, London, Nutrition, Saskatoon, Spiritual Wellness, Surrey, What's Up Canada, White Rock


Have you ever considered that the amount of sleep you get can affect your health and your weight?
Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks. When we’re tired, we also tend to skip the workout we had planned for the day.
For many people this is an ongoing cycle that’s tough to break.
Adequate sleep sets the stage for everything else.
“When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.
Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin”.
Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs” – WebMD
Sleep can also affect your immune function, aging process, memory, learning, and metabolism. Yes, adequate sleep is a big deal!

1. Get 7-9 hours of sleep every night. The best quality of sleep is between 10 p.m. and 2 a.m. which can be a challenge if you work odd hours or are a lifetime night owl. Still this is something to strive for. To get more sleep set a goal of what time you need to be in bed each night to get the 7-9 hours of uninterrupted sleep that you need. Aime to be consistent with this bedtime. Try it this week and see if you notice a difference with your energy level and your eating habits.
2. Avoid the use of computers, tablets or phones for at least one hour before bed. The light from these devices affect melatonin levels which regulate the sleep/wake cycle. Your room should be completely dark with no ambient light from the street, clock or other room. Avoid the use of night lights in children’s rooms.
3. Have a bedtime routine to relax you and put you in the mood for sleep. This may be reading, journaling or listening to meditation music.
4. Avoid caffeinated beverages or foods (ie. dark chocolate) in the evening.
5. Schedule your workouts or exercise in the morning. Exercising at night can be too stimulating.

Goal for this week:
I’m committing to getting _______ hour of sleep each night this week and getting to sleep by ________ p.m.

Product Recommendation:
Brain and Sleep Support

The sleep spray contains Melatonin – a key nutrient for a deeper sleep. Brain Boost has a combination of nutrients to enhance cognitive function during the day!

In health,

P.S. Here is a great recipe for soothing bath salts:
2 cups of Epsom Salts
10 drops of Lavender Essential Oil
10 drops of Bergamot Essential Oil
Mix together and add to hot bath. Soak for at least 30 min and Enjoy!
or to find out more, check out this recent post on my site