Today’s Re-Powering Information – At least once per camp I talk about the benefits of sleeping. The proper amount of sleep is so important for your health. You are demanding a lot on your body to wake up early and exert you self to high intensities. Most of the things we do at night are not the most productive (surfing the web, watching the news or reality TV, communicating with strangers on social networking sites, talking on the phone). It should be easy to shut down 30 – 60 minutes earlier. Strive to get in bed by 10 – the latest. I promise you won’t miss anything.
Read the article below from about.com on the Top 10 Health Benefits of a Good Nights Sleep. It is difficult to lose fat is you are sleep deprived. Get to bed tonight!
Top 10 Health Benefits of a Good Night's Sleep
Why sleep matters to you
By Mark Stibich, Ph.D., About.com
Updated May 08, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.
1. Sleep Keeps Your Heart Healthy
Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
More Info
2. Sleep May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
More Info
3. Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.
More Info
4. Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.
More Info
5. Sleep Makes You More Alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.
More Info
6. Sleep Bolsters Your Memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
More Info
7. Sleep May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
More Info
8. Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.
9. Sleep May Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
More Info
10. Sleep Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
More on Improving Your Sleep
More Fun Ways to Live Longer
More Info
Sources
Archives of Internal Medicine, 1 2003;163:205-209.
Archives of Internal Medicine, 2. 2007;167(3):296-301.
Cancer Epidemiology Biomarkers & Prevention. Vol. 13, 936-943, June 2004.
The Journal of Clinical Endocrinology & Metabolism. Vol. 89, No. 5 2119-2126.
Public Library of Science. PLoS Medicine Vol. 1, No. 3, e68 doi:10.1371/journal.pmed.0010068.
Brigham and Women's Hospital Reducing Your Risk for Depression.
NIH Senior Health Sleep and Aging.
End
Have a fantastic day!
Showing posts with label Sleep for Weight Loss and detoxification. Show all posts
Showing posts with label Sleep for Weight Loss and detoxification. Show all posts
Monday, August 3, 2009
Monday, May 11, 2009
Secrets to a good night sleep and the fountain of youth
Today’s Re-Powering information – Today is one of those days that you would love to be able to crawl back into bed or at least take an afternoon nap. Sleep along with exercise is your fountain of youth. Read Dr. Mercola’s top 33 tips for healthy sleep. Lack of sleep is associated with weight gain – and even obesity. Make a grand effort to have a solid plan for sound quality sleep.
33 Secrets to a Good Night's Sleep
If you are having sleep problems, 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, try as many of the following techniques below as possible:
· My current favorite for insomnia is Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.
EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
· Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
· Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
· Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
· No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
· Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings (Click Here).
· Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
The Sun Alarm™ SA-2002 , which I personally use, is a natural way to wake up in the morning. I highly recommended it as an alternative to loud alarm clocks. Read More Now!
· Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. 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 anyone who has trouble falling asleep.
· Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high (CLICK HERE)
· Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is obtainable by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
· Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
· Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").
· Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
· Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
· Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
· Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
· Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
· Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
· Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
· Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations.
· Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
· 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.
· Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
· Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...
· Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
· Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
· If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
· Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
· Make certain you are exercising regularly. 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. Studies show exercising in the morning is the best if you can do it.
* Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
* Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
* Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
* Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
33 Secrets to a Good Night's Sleep
If you are having sleep problems, 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, try as many of the following techniques below as possible:
· My current favorite for insomnia is Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.
EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
· Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
· Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
· Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
· No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
· Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings (Click Here).
· Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
The Sun Alarm™ SA-2002 , which I personally use, is a natural way to wake up in the morning. I highly recommended it as an alternative to loud alarm clocks. Read More Now!
· Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. 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 anyone who has trouble falling asleep.
· Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high (CLICK HERE)
· Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is obtainable by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
· Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
· Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").
· Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
· Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
· Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
· Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
· Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
· Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
· Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
· Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations.
· Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
· 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.
· Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
· Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m. ...
· Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
· Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
· If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
· Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
· Make certain you are exercising regularly. 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. Studies show exercising in the morning is the best if you can do it.
* Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
* Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
* Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
* Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Sunday, March 22, 2009
"Hunger hormones"
Today’s RE-Powering information – More evidence linking the importance of sleep to health and weight loss. In a nut shell, lack of sleep increases the hormone Ghrelin (think growlin’) stimulates hunger. The less you sleep, the more ghrelin is produced making you hungrier. See, it’s not in your mind – it’s in your physiology. Sleep more and less ghrelin in produced and you won’t be as hungry during the day. The second finding is that leptin is decreased. Leptin is the hormone that makes you feel full. So if you are not sleeping, you are never satisfied and always hungry. It’s physical and then it becomes emotional as well. As you are exhausted you make more emotional than rational decisions. Then as the habit progresses, the vicious cycle worsens.
The great news is that you can turn it around with sleep. Sleep and lose weight –yes it’s true. Also, you burn the greatest calories from fat while at the lowest intensity levels (sleeping). Now don’t just think you can sleep and skip camp. You burn more calories and more fat calories in camp than you do sleeping, the ratio of fuel being used from fat is just lower.
So enough technical stuff. The bottom line is to get to bed! We are a sleep deprived nation and we’d all feel better if we slept 7+ hours a night.
See the facts below.
"Hunger hormones" ghrelin and leptin affected by poor sleep
Insomnia has long been associated with poor health, including weight gain and even obesity. Now researchers at UCLA have found out why.
In a study to be published in the May issue of the journal Psychoneuroendocrinology and currently available online by subscription, Sarosh Motivala, an assistant professor of psychiatry at the Semel Institute for Neuroscience and Human Behavior at UCLA, and colleagues looked at two hormones that are primarily responsible for regulating the body's energy balance, telling the body when it is hungry and when it is full. The study found that chronic insomnia disrupts one of these two hormones.
To date, no study has evaluated nocturnal levels of the two hormones, ghrelin and leptin, in primary insomnia patients. Ghrelin, a peptide secreted by the stomach, stimulates appetite and increases before meals. Leptin, which affects body weight and is secreted primarily by fat cells, signals the hypothalamus regarding the degree of fat storage in the body; decreased leptin tells the body there is a calorie shortage and promotes hunger, while increased levels promote energy expenditure.
In the study, researchers compared healthy sleepers with those suffering from chronic insomnia and measured the levels of the two hormones at various times throughout the night. They found that while leptin levels averaged out over the night to be roughly the same between the two groups, levels of ghrelin were 30 percent lower in insomnia sufferers.
On the face of it, a decreased level of ghrelin would seem to inhibit weight gain; it is an increase in ghrelin, after all, that stimulates appetite. But Motivala compared his findings with other, earlier studies on sleep deprivation and speculates that a switch may occur during the day: Sleep loss leads to increased ghrelin and decreased leptin, a "double whammy" that stimulates appetite. Motivala is currently working on a study to examine this switch.
"The current study shows that insomnia patients have a dysregulation in energy balance that could explain why these patients gain weight over time," said Motivala, who is also a member of the Cousins Center for Psychoneuroimmunology at UCLA. "This is an exciting finding because it highlights how diverse behaviors like sleep and eating are connected. We are just beginning to explore the possible consequences of these connections, but it is another example of the importance of a good night's sleep for the body."
For the study, 38 male participants were divided into two groups — 14 insomnia sufferers and 24 healthy subjects. Both groups had similar ages and body weight. Both groups underwent polysomnography sleep studies that monitor brain waves. Circulating levels of ghrelin and leptin were measured at 11 p.m., 2 a.m. and 6 a.m. Ghrelin levels across the night were significantly lower in insomnia patients, while leptin were not significantly different between the two groups.
###
The UCLA Cousins Center for Psychoneuroimmunology encompasses an interdisciplinary network of scientists working to advance the understanding of psychoneuroimmunology by linking basic and clinical research programs and by translating findings into clinical practice. The center is affiliated with the Semel Institute for Neuroscience and Human Behavior and the David Geffen School of Medicine at UCLA.
The great news is that you can turn it around with sleep. Sleep and lose weight –yes it’s true. Also, you burn the greatest calories from fat while at the lowest intensity levels (sleeping). Now don’t just think you can sleep and skip camp. You burn more calories and more fat calories in camp than you do sleeping, the ratio of fuel being used from fat is just lower.
So enough technical stuff. The bottom line is to get to bed! We are a sleep deprived nation and we’d all feel better if we slept 7+ hours a night.
See the facts below.
"Hunger hormones" ghrelin and leptin affected by poor sleep
Insomnia has long been associated with poor health, including weight gain and even obesity. Now researchers at UCLA have found out why.
In a study to be published in the May issue of the journal Psychoneuroendocrinology and currently available online by subscription, Sarosh Motivala, an assistant professor of psychiatry at the Semel Institute for Neuroscience and Human Behavior at UCLA, and colleagues looked at two hormones that are primarily responsible for regulating the body's energy balance, telling the body when it is hungry and when it is full. The study found that chronic insomnia disrupts one of these two hormones.
To date, no study has evaluated nocturnal levels of the two hormones, ghrelin and leptin, in primary insomnia patients. Ghrelin, a peptide secreted by the stomach, stimulates appetite and increases before meals. Leptin, which affects body weight and is secreted primarily by fat cells, signals the hypothalamus regarding the degree of fat storage in the body; decreased leptin tells the body there is a calorie shortage and promotes hunger, while increased levels promote energy expenditure.
In the study, researchers compared healthy sleepers with those suffering from chronic insomnia and measured the levels of the two hormones at various times throughout the night. They found that while leptin levels averaged out over the night to be roughly the same between the two groups, levels of ghrelin were 30 percent lower in insomnia sufferers.
On the face of it, a decreased level of ghrelin would seem to inhibit weight gain; it is an increase in ghrelin, after all, that stimulates appetite. But Motivala compared his findings with other, earlier studies on sleep deprivation and speculates that a switch may occur during the day: Sleep loss leads to increased ghrelin and decreased leptin, a "double whammy" that stimulates appetite. Motivala is currently working on a study to examine this switch.
"The current study shows that insomnia patients have a dysregulation in energy balance that could explain why these patients gain weight over time," said Motivala, who is also a member of the Cousins Center for Psychoneuroimmunology at UCLA. "This is an exciting finding because it highlights how diverse behaviors like sleep and eating are connected. We are just beginning to explore the possible consequences of these connections, but it is another example of the importance of a good night's sleep for the body."
For the study, 38 male participants were divided into two groups — 14 insomnia sufferers and 24 healthy subjects. Both groups had similar ages and body weight. Both groups underwent polysomnography sleep studies that monitor brain waves. Circulating levels of ghrelin and leptin were measured at 11 p.m., 2 a.m. and 6 a.m. Ghrelin levels across the night were significantly lower in insomnia patients, while leptin were not significantly different between the two groups.
###
The UCLA Cousins Center for Psychoneuroimmunology encompasses an interdisciplinary network of scientists working to advance the understanding of psychoneuroimmunology by linking basic and clinical research programs and by translating findings into clinical practice. The center is affiliated with the Semel Institute for Neuroscience and Human Behavior and the David Geffen School of Medicine at UCLA.
Monday, February 23, 2009
Sleep for Weight Loss and detoxification
Today’s Re-Powering Information: I have an interview this afternoon speaking to a group of obese women and they always want to know my “secrets” and my top motivational tips for losing weight permanently. They are usually surprised at what I have to say: SLEEP, Manage / Reduce your Stress, Detox from processed foods, Exercise 5+ days per week, eat clean natural foods. There is no magic, no secret. Do what your body is naturally made to do. Take care of your body. No magic pills or gizmo’s. Nothing to buy
The way American live – sleep deprived, stressed out, living on fast foods and with sedentary lifestyles, leads to not only obesity, but a host of other conditions. I was thrilled this morning when I heard Susan visited her sister in NJ and they eat “super healthy”. She is in the minority, but the ones who are getting it, are really getting it and it’s a wonderful and enjoyable way to live. Julie mentioned today that on Friday night when she could eat anything she wanted on my 30 Day Detox, Fat Burning Meal Plan, she felt awful after the hour. After eating pizza, she felt sick.
Your body is incredible and with each healthful habit that you adapt, you will feel that much better. Healthy habits, especially exercise are your fountain of youth. Since I have not talked about sleep in a while and that’s such an easy thing to creep away from us, I thought I would reinforce the importance of turning off the world and getting in bed at night. I know that at the beginning of each camp I re-commit to getting in bed earlier and as the camp goes on, my bed time seems to get later. I feel so much better when I get to sleep earlier. You will too.
At night is when your body cleans up all of the toxins from the day. If you don’t get enough sleep, your body does nto get a chance to detoxify.
PS – there were ads for Tylenol PM in this article that I removed. You should be able to fall asleep naturally without any medication (over the counter or prescription). Work on good sleep hygiene (a dark room, temperature 70 – 72, quiet, take a hot shower before bed, avoid caffeine or a big meal before bed, turn off the TV & computer, light a lavender candle, play soothing music, etc). Shoot for 7 hours a night. 5 hours during the week and then catching up on the weekends does not work. Experts say that even naps don’t count. Strive for 7+ consecutive hours.
You Snooze, You Win
Think back on the last time you felt really well rested. Seem like ages ago? Blame it on too much TV and Internet time, or on the piles -- dishes, laundry, work, bills -- that need tending, but our ZZZs time is dwindling. In fact, studies show that sleep deprivation and sleep troubles are on the rise, and they're chipping away at our health -- and our longevity. Read on to find out why sleep is a must for staying young and how to be better at it.
Why Sleep's a Big Deal
Think that your occasional restless night or shift from a good eight hours a night to lucky-if-you-get-six isn't much to worry about? You may be used to being tired, but your body definitely isn't. Without nightly downtime to repair and refresh its systems -- like your immune and cardiovascular systems -- your body becomes vulnerable and weak. This ups your risk for a host of illnesses, including heart disease.
See which sleep issues might be troubling you and if medications or herbal supplements may help.
Behind Closed Eyes
Lack of quality sleep also bogs down your brain. Here's why: When your eyes are open, you're watching the world and processing it visually, so your brain can do little else. You need nonvision time -- shut-eye, or sleep -- to break down info and store it in your memory for future use.
Give your eyes and your brain a rest with this sleep-promoting chi-gong move.
3 Ways to Wind Down
Although most of us know what time we'd like to hit the sack, we sabotage our sleep intentions by doing things beforehand that keep us up. Prep your body for rest with a few slight changes in your evening rituals. Try these:
• Dim the lights several hours before bed to avoid the stimulation caused by artificial light from TVs, computers, and indoor lighting.
• Come up with a regular, rhythmic evening ritual that allows you to slow down so you can work through any stress or anxieties. Meditation, prayer, and deep breathing are all good methods. Try this 10-deep-breaths exercise before bed tonight.
• Surrender to sleep. After all, there is nothing you have to do to sleep -- except let go of waking. Practice "collapsing" into sleep rather than forcing yourself to sleep.
Discover six other simple changes that you can make -- to your bed, to your body, and to your life -- that will help set the scene for a good night's sleep (night after night, not once every couple of weeks).
End
Tonight would be a great night to get into bed early after this mornings workout!
The way American live – sleep deprived, stressed out, living on fast foods and with sedentary lifestyles, leads to not only obesity, but a host of other conditions. I was thrilled this morning when I heard Susan visited her sister in NJ and they eat “super healthy”. She is in the minority, but the ones who are getting it, are really getting it and it’s a wonderful and enjoyable way to live. Julie mentioned today that on Friday night when she could eat anything she wanted on my 30 Day Detox, Fat Burning Meal Plan, she felt awful after the hour. After eating pizza, she felt sick.
Your body is incredible and with each healthful habit that you adapt, you will feel that much better. Healthy habits, especially exercise are your fountain of youth. Since I have not talked about sleep in a while and that’s such an easy thing to creep away from us, I thought I would reinforce the importance of turning off the world and getting in bed at night. I know that at the beginning of each camp I re-commit to getting in bed earlier and as the camp goes on, my bed time seems to get later. I feel so much better when I get to sleep earlier. You will too.
At night is when your body cleans up all of the toxins from the day. If you don’t get enough sleep, your body does nto get a chance to detoxify.
PS – there were ads for Tylenol PM in this article that I removed. You should be able to fall asleep naturally without any medication (over the counter or prescription). Work on good sleep hygiene (a dark room, temperature 70 – 72, quiet, take a hot shower before bed, avoid caffeine or a big meal before bed, turn off the TV & computer, light a lavender candle, play soothing music, etc). Shoot for 7 hours a night. 5 hours during the week and then catching up on the weekends does not work. Experts say that even naps don’t count. Strive for 7+ consecutive hours.
You Snooze, You Win
Think back on the last time you felt really well rested. Seem like ages ago? Blame it on too much TV and Internet time, or on the piles -- dishes, laundry, work, bills -- that need tending, but our ZZZs time is dwindling. In fact, studies show that sleep deprivation and sleep troubles are on the rise, and they're chipping away at our health -- and our longevity. Read on to find out why sleep is a must for staying young and how to be better at it.
Why Sleep's a Big Deal
Think that your occasional restless night or shift from a good eight hours a night to lucky-if-you-get-six isn't much to worry about? You may be used to being tired, but your body definitely isn't. Without nightly downtime to repair and refresh its systems -- like your immune and cardiovascular systems -- your body becomes vulnerable and weak. This ups your risk for a host of illnesses, including heart disease.
See which sleep issues might be troubling you and if medications or herbal supplements may help.
Behind Closed Eyes
Lack of quality sleep also bogs down your brain. Here's why: When your eyes are open, you're watching the world and processing it visually, so your brain can do little else. You need nonvision time -- shut-eye, or sleep -- to break down info and store it in your memory for future use.
Give your eyes and your brain a rest with this sleep-promoting chi-gong move.
3 Ways to Wind Down
Although most of us know what time we'd like to hit the sack, we sabotage our sleep intentions by doing things beforehand that keep us up. Prep your body for rest with a few slight changes in your evening rituals. Try these:
• Dim the lights several hours before bed to avoid the stimulation caused by artificial light from TVs, computers, and indoor lighting.
• Come up with a regular, rhythmic evening ritual that allows you to slow down so you can work through any stress or anxieties. Meditation, prayer, and deep breathing are all good methods. Try this 10-deep-breaths exercise before bed tonight.
• Surrender to sleep. After all, there is nothing you have to do to sleep -- except let go of waking. Practice "collapsing" into sleep rather than forcing yourself to sleep.
Discover six other simple changes that you can make -- to your bed, to your body, and to your life -- that will help set the scene for a good night's sleep (night after night, not once every couple of weeks).
End
Tonight would be a great night to get into bed early after this mornings workout!
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