overcoming obstacles to good health series: sleep
Post on 24-May-2015
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OBSTACLE 2: SLEEP
“WHAT DOES SLEEP HAVE TO DO WITH A HEALTHY WEIGHT?”
“People who sleep less than 6
hours a day are almost 30
percent more likely to become
obese than those who sleep 7 to
9 hours.” *
A lack of sleep can trigger the
hormones that regulate
appetite, making you
hungrier—and causing you to
crave high-fat, high carb foods.
*http://www.webmd.com/sleep-disorders/excessive-
sleepiness-10/10-results-sleep-loss?page=2#
WHAT ABOUT THE BODY?
A lack of sleep
doesn’t just make
you sleepy during
the day. When it
comes to exercise, a
lack of sleep
reduces:
• Speed
• Accuracy
• Reaction times
SO, WHY AREN’T YOU SLEEPING?
Pets/kids in bed with you
Exercising within 3 hours before bed
Too much caffeine/alcohol
GERD/Acid reflux
Medicine/supplements
Pain
Sleep Apnea
Sleep disorder
Depression/anxiety
Insomnia
WHAT DO YOU DO?
Identify and address any fixable reasons you’re
not sleeping—No pets in bed, sleep mask for sleep
apnea, etc.
Get on a sleep schedule—Go to bed and get up at the same time
every day
Get a bedtime routine—Warm milk, foot
massage, lighting candles, and repeat
When you travel, arrive early and get adjusted to
your hotel room
Darken your room—and turn your TV on sleep mode before you crash
Reduce caffeine and alcohol consumption—no extra liquids before bed
GET GOOD SLEEP & GET ENERGIZED!
A good night’s sleep
will help you feel
energized! And,
when it comes to a
healthy weight,
getting your zzzz’s
will help you eat
better and get in a
good workout. So,
what are you
waiting for? Go get
your sleep on!
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