Tag Archives: sleep and health

Sleeping is Sexy

When your body feels good, you make better choices about the food you eat and drink. Few things make your body feel better than S.EX. That statement holds true for sex itself and for the acronym that S.EX. stands for: Sleep and EXercise.

The exercise-health connection is kind of obvious. Exercise burns calories, builds and tones muscle, and keeps our heart, lungs, brain, skin, and every other part of us in good working order. Getting our blood pumping just a few times per week works wonders for our health. Agreed? Agreed.  On to sleep.

sleep-lose-weight.jpgWhen you sleep seven to eight hours at night, your body has the time and rest it needs to mentally process your day, repair cellular damage (that’s body cells not smart phones), hunt down and remove toxins, and wake up with energy for a new day. When you’re deprived of sleep—even short a few hours a night—your body can only partially recoup. You’re left feeling run down because you are run down and we tend to try to fix ourselves with sweets, junk food, or caffeine for an energy boost.

Sleep does so much more for your body than making you feel awake. “Sleep is the key to being rewarded for your diet and fitness efforts”(Shape.com). We start with sleep because sleep is going to make all of our other healthy decisions easier to make and more effective. What is the key to weight loss? Eat less and move more, right?

Eating: Studies have shown that sleeping less than 7 hours per night makes you crave high calorie foods, buy more food, and take larger portions than a rested person. Lack of sleep increases cortisol, the stress-related hormone, that ends up making you feel hungry all the time, even when your stomach is full. Fatigue affects your brain, activating the pleasure seeking cerebral section (Donut, anyone?) and slowing down the good decision making (inhibition) center (Fabulous idea! Let’s have two!).

napMoving: Regular sleep helps you burn more calories even when you’re not moving. Sleep is when your body builds and repairs muscle, making any exercise you do more effective. Sleep helps your body regulate hormones like insulin and gives them time to do their job. The result is that sleepers burn more fat than non sleepers, even if their calorie intake is the same.

Sleep to lose weight? That seems too easy. Many of us think weight loss has to involve hours of sweaty torture at a gym, but the secret turns out to be snuggling under the covers in blissful repose. Now that is my kind of weight loss plan!

 

When you lie down, you will not be afraid; when you lie down, your sleep will be sweet. Proverbs 3:24 (NIV)

And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 1 Peter 5:10 (NIV)

 

http://www.womenshealthmag.com/weight-loss/sleep-weight-loss Six Ways Sleep Can Help You Lose Weight

*http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body Why Sleep is the No. 1 Most Important Thing For a Better Body

 

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Sleep and Weight Loss

 

sleepWhen you sleep seven to eight hours at night, your body has the time and rest it needs to mentally process your day, repair cellular damage, hunt down and remove toxins, and wake up with energy for a new day. When you’re deprived of sleep—even short a few hours a night—your body can only partially recoup. You’re left feeling run down because you are run down and we tend to try to fix ourselves with sweets, junk food, or caffeine for an energy boost.

Sleep does so much more for your body than making you feel awake. “Sleep is the key to being rewarded for your diet and fitness efforts”(Shape.com). We start our health journey with sleep because sleep is going to make all of our other healthy decisions easier to make and more effective. What is the key to weight loss? Eat less and move more, right? Maybe not.

sleeping-babyEating: Studies have shown that sleeping less than 7 hours per night makes you crave high calorie foods, buy more food, and take larger portions than a rested person. Lack of sleep increases cortisol, the stress-related hormone, that ends up making you feel hungry all the time, even when your stomach is full. Fatigue affects your brain, activating the pleasure seeking cerebral section (donut, anyone?) and slowing down the good decision making (inhibition) center making your donut desire seem like a good idea. And if one donut is a good idea, two must be a really good idea!

sleep-icon-wojt55pMoving: Regular sleep helps you burn more calories even when you’re not moving. Sleep is when your body builds and repairs muscle making any exercise you do more effective. Sleep helps your body regulate hormones like insulin and gives them time to do their job. The result is that sleepers burn more fat than non sleepers, even if their calorie intake is the same.

Sleep to lose weight? That seems too easy. Many of us think weight loss has to involve hours of sweaty torture at a gym, but the secret turns out to be snuggling under the covers in blissful repose. Now that is my kind of weight loss plan.

 

When you lie down, you will not be afraid; when you lie down, your sleep will be sweet. Proverbs 3:24 (NIV)

And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 1 Peter 5:10 (NIV)

 

http://www.womenshealthmag.com/weight-loss/sleep-weight-loss Six Ways Sleep Can Help You Lose Weight

*http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body Why Sleep is the No. 1 Most Important Thing For a Better Body

Images courtesy of: Julie Says So (sleeping baby), Happyologist (quote), ClipartBay sleep icon

The Wizard of Oz Sleeps Well

yellow-brick-roadThis post is a re-peat, but NPR reported this week on scientists studying the connection between lack of sleep and Alzheimer’s, so it seemed like an appropriate time to remind ourselves that sleep is not a luxury, but a mind-altering necessity.

I invite you to travel with me down the Healthy Body Yellow Brick Road. Ready, Dorothy?  Let’s collect our traveling companions and get back to Kansas!

imagesHey Scarecrow!  Did you know that sleep cleans your brain?  When you sleep, your brain cells contract, leaving extra space between them.  Spinocerebral fluid then flows around the cells, flushing away the proteins that build up there when you’re awake.  Protein build up has been linked to alzheimers and dementia.  When you get enough sleep (7-8 hours per night), your brain gets detoxed.  I got so little sleep in college, I think I built protein palaces. http://www.nih.gov/researchmatters/october2013/10282013clear.htm Another new study just announced that missed sleep results in an increase in certain chemicals in the brain – the same type of chemical increases that occur after a head injury.  http://msnvideo.msn.com/?channelindex=10&from=en-us_msnhpvidmod#/video/7d94de3e-03fa-4090-aa8a-331b3c311c1e

Annex - Garland, Judy (Wizard of Oz, The)_01“If I only had a heart” and if I only slept enough to keep it strong!  Tin Man, a new study came out this past summer which links sleep and heart health.  There are four factors that significantly affect one’s risk for cardiovascular disease: smoking, diet, exercise, and alcohol. New research has added a fifth: sleep.  If you don’t get enough sleep, it adversely affects your heart just as much as smoking does.  http://www.dailymail.co.uk/health/article-2353692/Lack-sleep-increases-risk-heart-disease-SMOKING.html

images (3)Lion, your courage to face the day and change your bad habits into good ones is also linked to sleep.  Mood is affected by sleep.  If you or someone you know has worked night shift, you don’t need science to tell you that lack of sleep makes a person more irritable, less patient, and well, not someone you want to be caged up with.  Some studies have linked sleep deprivation with depression and other studies show that lack of sleep causes your amygdala (the part of the brain associated with negative emotions) to act up more and be less connected to the part of your brain that regulates emotion (and keeps the crazies in check).  http://www.psychologytoday.com/blog/between-you-and-me/201308/all-night-the-effects-sleep-loss-mood

images (2)images (1)Last, but not least, we can’t forget the Good Witch Leptin and the Wicked Witch Ghrelin.  Well rested bodies produce lots of the hormone leptin which tells your body to stop eating.  Sleep starved bodies produce more ghrelin hormones which tell your body to eat more.  So in this metaphor, the Munchkins actually work for Wicked Witch Ghrelin.  (Dunkin Donut holes, get it?)  Come on, Lollipop Guild, you’re not helping us get to Kansas. http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Join me in celebrating the New Year by resolving to get more sleep: rest for our brain, our heart, and our mood.  On our Yellow Brick Road, the best thing Dorothy can do is lie down in the field of poppies and take a nap.

He makes me lie down in green pastures,he leads me beside quiet waters, he refreshes my soul. Psalm 23:2,3a
images (4)

Images are from:

http://www.doctormacro.com/movie%20summaries/w/wizard%20of%20oz,%20the%20(1939).htm

http://www.fanpop.com

http://www.hrcsuite.com/strategic-planning/manufacturing-metrics

http://en.wikipedia.org/wiki/Wicked_Witch_of_the_West

http://www.imdb.com/media/rm846889984/ch0004330

http://www.queen-of-theme-party-games.com/wizard-of-oz-games.html#axzz39fndneOL