"Sleep is the golden chain that ties our health and our bodies together." Thomas Dekker
A Note From Karen
Sleep - how do you view sleep? Do you view it as a bother? Something that interferes with your work and fun? A waste of time? Something for the weak? Have you thought "They say you need 8 hours of sleep, but I get by on 5?" Do you see it as a luxury or an indulgence? Do you sleep only because you have to? Is it something you look forward to? Is sleep a necessity? Something that is well deserved, something you look forward to as a means to a healthy life?
The way you look at sleep effects how much and how well you sleep. Give yourself permission to sleep. Start telling yourself you enjoy sleeping? Tell you body to rest, the stresses of life will be there in the morning. You can pick them up then. Realize that sleep is a critical component of a healthy lifestyle. Your body needs to sleep to detoxify. Without sleep your cortisol levels rise which causes your body to store fat. Sleep effects your melatonin which is the hormone that regulates your circadian rhythm. When it is off, you struggle sleeping. Sleep effects your hunger hormones, leptin and ghrelin, the hormones that make you feel hungry or satisfied.
When I was struggling with my health, I had poor sleep. With my improved health, my sleep has improved dramatically. I learned to become a morning person. I have a set schedule and wake up almost every morning at 6 a.m. without an alarm clock. I used to stay up till well past midnight and struggled with brain fog, no energy, and lethargy for several hours after dragging myself out of bed as late as possible. I decided that I need to sleep. I learned how to sleep better. Now I go to bed between 10 and 10:30 and get up at 6. I feel better and rested. My brain fog has cleared.
Don't get me wrong, it is still a work in progress. I still have nights where I wake between 2 and 4 and can't fall back to sleep. My sleep isn't perfect, but those days are less often and not as long. I continue to work on my health, so that my sleep will improve and work on my sleep, so that my health with improve. It is all related.
Learn how to develop a consistent sleep schedule. Take the Free Email Challenge: 28 Days to Consistent Sleep Schedule, - Become a Morning Person and Bust Brain Fog.
Sleep - Component of Good Health
If you knew that making one change could have lasting effects on your overall health, your weight, your mood, your brain clarity, your strength, your ability to exercise, and your patience would you make that change?
If you have been struggling with feeling and looking your best, you may want to consider getting more sleep. One study showed that losing as little as 30 minutes of sleep a day has negative effects on your health. www.sciencedaily.com.
Our society continues to move faster and sleep less. We think we can "get by" on a minimal amount of sleep, and we can, but at what consequences? Here are a list of things sleep deprivation can affect:
- Loss of satiety and more hunger
- Weight gain
- Heart Disease
- Greater risk of some cancers
- Sub-par mental functioning
- Dementia and Alzheimers
- Poor skin
- Poor athletic performance
- More colds and flus, susceptible to illness
- Poor mood
- Loss of coping skills
- Poor coordination
- Less creativity
- Becoming anti-social
- Concentration problems
- Memory difficulties
It is quite a list.
Just think back to the last time you had two poor nights of sleep. Most of these problems probably were obvious. Problems such as weight gain, diabetes, heart disease and cancer may not be as obvious, but over the long run, more deadly.
Not only is lack of sleep a problem, a lack of consistent sleep is also problematic. The inconsistency of your bedtime and your wake time can also lead to weight issues and body fat accumulation. www.sciencedaily.com. Those that went to bed and woke at the same time had lower body fat, as well as those that got less than 6.5 hours of sleep and more than 8.5 hours of sleep had more body fat. It is obvious sleep affect your health including your weight.
There is a proven way to learn to have a consistent sleep schedule. Develop consistent sleep times and the quality of your sleep will improve as well. Then later, you can work on more changes to improve your sleep during the night.
Take the Free Email Challenge to become a morning person - 28 Days to Consistent Sleep Schedule. Sign up and start receiving emails to help you prepare for the challenge as well as learn to wake at the same time each day.
Ditch the snooze. You may think those extra minutes of sleep are good for you, but they are not. The sleep you receive after your alarm rings the first time is light and fleeting. It does not help you rest or restore yourself, so learn to wake when your alarm rings.
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The best way to be successful on the sleep challenge is to have someone join you in the challenge. Forward this email to your family and friends, so they can join you in improving their health too.