AN AVERAGE ADULT NEEDS BETWEEN 7-8 HOURS OF SLEEP EVERY NIGHT. Are you getting this much sleep? In our hurried world with constant engagement via social media most people are not getting adequate sleep. Lack of sleep can have unhealthy consequences for the body. Studies show that sleep deprivation often leads to weight gain.
LACK OF SLEEP seems to be related to an increase in hunger and appetite. According to a 2004 study, people who slept 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.
ANOTHER ISSUE with lack of sleep is the impact this has on our skin. Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to fine lines, and dark circles under the eyes. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic. Sleep loss also causes the body to release too little human growth hormone. As we age, human growth hormone helps increase muscle mass, thicken skin, and strengthen bones. It’s during deep sleep that human growth hormone is released.
IF YOU HAVE DIFFICULTY FALLING ASLEEP or staying asleep you may want to consider a natural sleep aid remedy. The key ingredients to look for in a sleep product include the following; Niacin, Vitamin B-6, Magnesium, Zinc, Valerian, Passion Flower, Lemon balm, Hops, Melatonin and GABA (Gamma-aminobutyric acid).
- NIACIN contributes to calming the body and magnesium is also known to aid in addressing sleeplessness.
- VALERIAN has been used as a medicinal herb since the time of ancient Greece and Rome and is associated with stress relief.
- PASSION FLOWER has also traditionally been used as a calming botanical, lowering the activity of some brain cells and providing a relaxed feeling.
- LEMON BALM and HOPS are known to help reduce anxiety and promote sleep.
- MELATONIN is a naturally occurring hormone produced within the body and is involved in a complex process that regulates the body’s circadian rhythm.
- GABA (Gamma-aminobutyric acid), an inhibitory neurotransmitter, has been proven to be effective in improving sleep cycles because of its ability to bring calm and rest to bodily functions.
ANOTHER OPTION is to add a few drops of lavender essential oil to your pillow before bed, or use a linen spray made from lavender essential oil. Other calming oils that can be used include; vetiver, chamomile and sandalwood. You can also use an essential oil diffusser with any combination of relaxing, calming oils.
SOMETHING I learned years ago, was to never use your bed as a couch, work area or dining area. Only use your bed for sleeping. This way when you go to bed your mind knows this is the time for sleep, not for watching tv, doing work or eating. I have done this for years and generally can fall asleep within 5 minutes of hitting my pillow.
So add adequate sleep to your health goals and you might just shed a few extra pounds and have beautiful glowing skin!
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Marnie
