Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Sleep for Joy


Better sleep = better metabolism. I have been saying it for years - since my own experience of being stressed out, overworked and under-slept and not able to lose weight but just recently this fact is getting a good amount of press.

According to Michael Tri H. Do, a Howard Hughes Medical Institute predoctoral fellow from Harvard University, "In recent years, a lot of excitement has accompanied the forging of links between sleep and feeding. For instance, there are neurons that make a substance called orexin. These cells are located in a region of the brain that was long understood to be involved in feeding. Consistent with this, giving rats orexin causes them to eat more, while blocking it causes them to eat very little."

Yikes! This could be enough to put you to sleep right here! He IS right though so let's bring it down to what we can do about it because the basic gist is: if you sleep better, you breathe better, you move better, you look better, you feel better and isn't that what it is all about? YES!

Sleep for Joy - the Nutrition Side

Many of us who have trouble sleeping (whether it be falling asleep or staying asleep) turn to prescription drugs such as Ambien, Sonata, Valium, Xanax, and Restoril, or one of the many over-the-counter options such as Benadryl. Taking this route can be habit forming and this actually then inhibits the body from being able to establish its own sleep rhythm, according to Michael Sateia, M.D. and president of the American Academy of Sleep Medicine.

Unless you are suffering from a severe sleep disorder (anyone taking any form of major medication should be consulting with a medical physician) taking a more natural way can be a smarter and safer long-term option for your best health:

1) Tryptophan - a naturally occurring amino acid that makes you sleepy. A tryptophan rich snack an hour before bed can promote sleep.

Try these:

? 2 slices of lean turkey
? a small slice of cheese
? pure (no sugar) yogurt
? a handful of sunflower seeds (high in Vitamin B that enhances the body's conversion of tryptophan).

2) Magnesium - a natural sedative. This powerful mineral can be found in:

? wheat bran
? brewer's yeast
? seaweed products
? almonds
? cashews

3) Chamomile - best taken through sipping a nice cup of chamomile tea an hour before bed. This will calm your digestive track and reduce muscle tightness. For a real knocker-outer add a few drops of a lavender tincture and a 1/2 a teaspoon of honey.

Sleep for Joy - the Lifestyle Side

The way you use your bedroom can have a profound effect on your ability to get a good night's sleep.

1. Recover your bed - If you use your bed (or even your bedroom for some people) for anything other than sleep you may be setting up a psychological barrier to a good night's sleep. Get into bed only when you are really tired. Use another room or chair for reading and especially for watching television. If you live in a studio apartment or dorm room, try to separate your bed from other areas with a desk, curtain or screen.

2. Be dark - the brain associates daylight with being alert and active. Believe it or not, even the glow from a neon clock can translate into daylight for the mind (plus, is it really helpful to wake-up, see the time, calculate how much longer you have to sleep and then worry about it?). Cover your clock, close your curtains and wear a sleep mask if you need to.

3. Fresh air - no matter the season, fresh air is a necessity for a good nights sleep. A stuffy room can remind you of your day or keep your head from clearing. Open the window a crack for the night or wide for a minute before you go to sleep to clear the air.

To your health and success,

Heather Dominick is a Holistic Nutrition Counselor accredited by theAmerican Association of Drugless Practitioners and creator of The Energy Rich Lifestyle Program?. In addition to her nutrition services, she is a motivating and dynamic speaker.

To receive bi-monthly Nutrition and Lifestyle Tips you can: subscribe to her free e-Newsletter at http://www.individual-health.net or register for a free teleclass at freeteleclass@individual-health.net


MORE RESOURCES:

Bismarck Tribune

Finding flavor: Schools react to new nutrition rules
Bismarck Tribune
Congress passed a law in 2010 giving the U.S. Department of Agriculture authority to set new nutrition standards. As a result, public and private schools that seek federal reimbursement for the meals they provide students must comply with new rules ...



How to ease into fitness, nutrition
Bloomington Pantagraph
Some people achieve short-term success and then go back to their bad habits because they haven't learned anything about fitness and nutrition. Others lose weight but aren't healthy, said Dafne Greene, Fitness Connexion owner. Still others don't achieve ...

and more »


Obama personal chef, nutrition policy adviser, friend hangs up White House ...
Minneapolis Star Tribune
Sam Kass has been a fixture at the executive mansion, serving up nutrition policy alongside meals for Obama, his wife, Michelle, and daughters Malia and Sasha. He was not only their personal chef but senior adviser for nutrition policy, giving him a ...

and more »


Gardens are woman's latest step to teach nutrition, combat heart disease
Palm Beach Daily News
Grassy Waters Elementary School pupil Fania Delva, 8, waters a teaching garden earlier this month at the school. Sally Soter, left, works with the American Heart Association and reading teacher Cassie Kenski to provided and maintain garden boxes for ...



Lake Placid News

EDIBLE EDUCATION: Nutrition toolkit available for schools
Lake Placid News
ELIZABETHTOWN - A year after the Essex County "School Nutrition Toolkit" was published, some of the 13 public schools that serve county residents are embracing the document's message of serving healthier food to students and moving beyond the ...



Healthy choices West Feliciana s tudents of all ages learn about nutrition
The Advocate
For the past three months, the adult education class at the Family Services Center in St. Francisville has been learning about the MyPlate nutrition guide and the five food groups, as well as why it's important to make half of the food on their plates ...



How Well Do You Know The Nutrition Basics?
Huffington Post
For such a universal activity, eating can be pretty confusing. Grocery stores are crowded with nutritional jargon -- think: organic, vegan, enriched, local and GMO-free -- and it's hard to know what's a legitimate health claim and what's merely a smart ...



The Express Tribune

SUN-CSA, PK demands to scale up nutrition, food security
Daily Times
Amid such grim situation as far as the menace of malnutrition is concerned, a two-day National Conference on the State of Nutrition in Pakistan and formation of the Scaling Up Nutrition Civil Society Alliance (SUN-CSA) was convened here in Islamabad.
Scaling up nutrition: 'Pakistan does not lack policy, just the will to implement'The Express Tribune

all 3 news articles »


Environmental Nutrition: Fill your nutrient shortfall
Chicago Tribune
When scientists observe that lots of people within our population don't meet their needs for particular nutrients, they are dubbed "shortfall nutrients." Here are four essential nutrients most likely to be insufficient in your diet, based on the ...



KABC-TV

Nutrition and fitness experts offer tips to stay slim over the holidays
KABC-TV
Nutrition and fitness experts offer tips to stay slim over the holidays. Health experts offer tips to stay slim this holiday. Nutrition and fitness experts provide 'diet free' ways to stay slim and healthy during the holiday season. Embed. <iframe ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.