Sleep Time

Today I want to talk about something that gets a lot of oversight in the world of health. A lot of people think that staying up in the hot summer nights, squeezing in an extra workout in the wee hours of the morning, is the trick to losing weight. But the truth is that our bodies require a lot more than just a increase of exercise and a decrease in food consumption to lose weight and stay healthy.

See, I've always had trouble sleeping. Ask my mother. When she put me down in the crib, I would protest for hours. Unfortunately, that habit translated to when I aged. Now, I know I need nine hours every night. That's the general formula. But when I'm in school, I'm up until midnight or later and waking up at five or earlier. I thought it was just because of my workload with school. When I'd crawl into bed, I'd toss and turn for a while and sleep would just overtake me. Then I'd wake up seemingly minutes later and the cycle would begin again. Now it's summer and I'm trying to fall asleep at around one or two every night. Problem is I can't sleep. My thoughts start racing and suddenly I'm tossing and turning just like during the school year. All my problems come flooding back and I can't think straight. My mind just keeps going a mile a minute. Then suddenly I'm looking up at the clock and it says four.

I never used to think much of my sleeping habits. I knew they weren't great, but I figured they could be worse. But I read something recently that made me rethink it. Turns out, you can be classified as an insomniac if you can't fall asleep for over a half an hour. Well, that's every night for me. So now I'm thinking it's really time to make a change.

I've always noticed that the higher my stress rate goes, the less I sleep. I'm sure you're all thinking, "Well duh. We all knew that." But it's lowering the stress that's the problem and the thing that almost no one has the answer to. I think everyone, if you're going through similar circumstance as I am, needs some "me" time. Make some time in the day, even if it's just for a few minutes, to do something you enjoy and that relaxes you. For me, it's swimming. The feeling of the water against m soothes me to a lull and relaxes me to the point that I don't need to think of anything but the water and the sun beating down on me. Find what does the same for you. Another thing that can be very helpful is to write a list of the things that are on you're mind. If you write them down, you are mentally confronting them. Since you are acknowledging them, they can't sneak up on you in the middle of the night and cripple your sleep.

However, if you have done all you can think of and you still can't sleep, go see help from your doctor.

I hope this helps you and your sleep. Tonight, try and use these couple of tricks and tips and hopefully you will be catching up on your Zzzz.

Eat Right at Night

I can't go to bed without dessert. I admit it. It's a bad habit, I know, especially after reading the latest Health issue. Turns out, those who eat after 8 P.M. rack up 248 more calories than those who finish eating after dinner. Well, duh. I actually thought it would be more. That's not the real killer. The killer is that your body wants to burn off fat at night, which is while people who get the full nine hours weigh the least. Your body is like a machine. Even when you're asleep, its gears are still working, but it needs fuel. It's not getting food so it takes fuel from fat. It's a great system.

Problem is this mode can't begin the second your head hits the pillows. It takes time to burn the calories. Health recommends eating dinner late and going to bed an hour later, so you don't have time to eat dessert. The body needs about twelve hours to convert that fat. Basically, eat dinner at eight, eat breakfast at eight. For the summer, sure I can do that. For the rest of the year, not so much. I wake up at 5:45 A.M. and eat breakfast at 6:00 A.M. Then I eat dinner between 6:00 P.M. and 7:00 P.M. I don't go to bed at eight. I usually go to sleep between ten and eleven. So no I'm not one of those people who gets the full nine hours.

Here's my rule: Don't focus on the 12 hours. Focus on the old rule that says no eating after nine. Before that I'm not giving you a pass. Don't eat whatever you want. Try to eat something with a little fiber content. If you get cravings at night, give in, but only a little. If you want chocolate, eat a Fiber One Brownie, not a giant hot fudge sundae. Dessert won't wreck your diet, as long as your careful of the time you eat and the content of your treat.

Tip #9: Work Out Whenever, So No Excuses!

Once upon a time, science said that working out before bed can keep you up all night thanks to your increased heart rate. Now it says that might actually be a good thing! In Finland, in a recent study, eleven volunteers rode stationary bikes three hours before bedtime until exhaustion and slept more easily and deeply than nights when they didn't. In Belguim, the same result was found during their study when nine people biked for an hour two hours before going to sleep. So the truth is, working out is working out, whether it is morning or night. No matter what, you should squeeze in cardio four times a week and strength training at least three times. No excuses! If you don't like working out in the morning, now you can fit it in at night!

If you still don't like the idea of a high intensity workout before hitting the hay, don't sweat it! Just getting twenty minutes of some form of exercise is good enough. I try to get a forty minute one, though, by doing a ten minute lower body workout and half hour of yoga. Actually, "laughing yoga" as I watch Drew Carey's Improvaganza while I do it. Laughing yoga is a major workout for your abs! Do you know how hard it is to laugh and try to keep your balance? Hard, but also really fun and, interestingly enough, relaxing! Forty minutes sound like too much? Try twenty minutes of yoga or pilates, which shouldn't raise your heartbeat so much but should exhaust you enough to get a deeper sleep. Give the new Nia a try, which is a blend of tai chi, yoga, and modern dance! It's a relaxing, tranquil workout to put your mind at ease.