Tag Archives: Sleep Deprivation

Sleep and Your Fat Cells

06 Wednesday Mar 2013

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Sleep and Your Fat CellsSleep has been shown to affect our fat cells! A new study from the University of Chicago, published in the Annals of Internal Medicine, determined that four nights of sleep deprivation reduced insulin sensitivity in fat cells by a whopping 30 percent.

The less sensitive our cells are to insulin, the less our body produces the hunger-regulating hormone leptin. The less leptin we produce, the hungrier we are, and our sensors that tell us when we are full or satisfied don’t work properly. This can lead to overeating and weight gain or difficulty losing weight.

The following are links to previous posts on sleep:

Increase Your Metabolism, Part 2

Why Overcome Sleeplessness 

Have You Found The Lifestyle That Works For Your Body?

Sweet Dreams

Love, Health & Happiness,

Phyllis

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Running on Empty

16 Tuesday Oct 2012

Posted by in Healthy Body, Healthy Mind

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My gas tank was on empty and the thought of having to push my car was stressful. How often do we think about how we push ourselves when we are running on empty?

Our vehicles have gas tanks and fuel gauges, and if we pay attention so do our bodies. If we don’t override our feelings we can tune into when we are hungry, tired or mentally fatigued. It is often said that people take better care of their cars than they do of themselves. So today, take a short break when you need to, fuel your body with healthy foods and water so it can function optimally, and go to sleep when you feel tired.

Love, Health & Happiness,

Phyllis

What Do You Do To Recharge?

04 Tuesday Sep 2012

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What Do You Do To Recharge?After a few nights of not sleeping well, I could have pushed it and carried on until bed time, but today I took a short nap! I like feeling awake and alert, and generally have good energy throughout the day. Sometimes when I don’t feel well rested, my daily meditation is enough to give me the extra boost, but not today.

Do you take time to relax and recharge?

Here are some suggestions/alternatives to consuming caffeine and sugar, to feel more alert, awake and refreshed:

1. Meditate for 20 minutes.

2. Take a 20-30 minute nap.

3. Go for a 10-20 minute walk, do yoga or some stretching.

4. Drink a big glass of water.

5. Listen to enjoyable music.

6. Watch TV. It may be relaxing, yet when you start dozing, that’s the time to turn off the television and go to bed or take a nap.

7. Take a bath.

8. Go to bed early.  Listen to your body and go to bed when you feel tired.

9. Eat a piece of fruit.

Love, Health & Happiness,

Phyllis

Why Overcome Sleeplessness?

21 Tuesday Aug 2012

Posted by in Healthy Body, Healthy Mind

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Sleep is when our bodies repair themselves at the cellular level. What happens when we deprive ourselves of this repair time due to sleepless nights?

Lack of sleep has been linked to increased rates of heart disease, obesity, stroke and even certain types of cancers. If that isn’t enough, multiple nights of poor sleep can affect our mental performance, ability to learn and ability to problem solve.

Here is one suggestion that may help you figure out how much sleep your body really needs:

Try getting up at the same hour each morning. By training your body to get up at a set time each day, even on weekends, you will naturally fall into a regular bedtime that corresponds to your body’s need for sleep. Some days you’ll need more sleep at night. Listen to your body, go to bed early if you are tired and avoid staying up too late. When you feel sleepy, it’s your body’s way of telling you it needs rest.

May you sleep well and wake up refreshed!

Love, Health & Happiness,

Phyllis

Sweet Dreams

05 Tuesday Jun 2012

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Sweet DreamsSleep deprivation seems to be the latest chronic condition.  Yes, there are a lot of things that may keep us up at night, and when you think about it, we can only tend to things in the present moment of our waking life.  With that said, here are some suggestions that may help you get a better night sleep.

1.  To put your thoughts and worries to rest, take a few minutes before bed and write them down.  While you are at it, write down what ever is on your mind.  I’d also suggest you write a “to do” list for the next day.  All those things will be waiting for you when you wake up, so no need to visit them during the night.

2.  Next, just before turning off the light, write 3 -5 of your happiest moments of the day in a journal or notebook.  This shifts your mind to pleasant things prior to drifting off to sleep.

3. Turn out the light and surrender to a restful night sleep.  Know that there is nowhere you need to go and nothing you need to do.  The next, roughly 6-8 hours, are yours to sleep and allow your body to rest and rejuvenate.  If you are a visual person, you can visualize yourself sleeping peacefully, like the puppy above holding a favorite stuffed animal, or as Elizabeth Gilbert, in Eat, Pray, Love experienced, “being in the palm of God’s hand.”

May you have sweet dreams tonight!

Love, Health & Happiness,

Phyllis