Healthy You Week Three

In just the past two weeks, we have set our health goals, begun working on increased hydration, and are halfway to creating a healthy habit of daily breakfast meals. In just a short time, both our bodies and our souls have been nourished. Amazing how just a few, simple changes can yield positive effects in our mind, body, and soul. This week we will focus on intentional efforts to replenish, renew, and rejuvenate. In one word: REST! Studies have consistently shown that we all need between 7-9 hours of sleep per night. Without it, our bodies do not function optimally, can exacerbate existing conditions, and create some others.

Four signs that you may not be getting enough sleep each night include unwanted weight gain, craving fatty and sugary foods, difficulty focusing, and unhappy mood. Sleep deprivation is associated with increased appetite, specifically for more high-calorie, quick energy foods. It is common for us to try and get from food the energy we lack because of poor sleep. Lack of sleep can also cause hormonal imbalances that cause our bodies to store any excess energy consumed as fatty tissue. It is common knowledge that high stress levels lead to increased production of the hormone cortisol. In fact, it is frequently referred to as the stress hormone. It is during those high stress times that we crave sweet, fatty, sugary foods leading to weight gain. Being sleep-deprived has the same affect. In addition, insomnia can decrease your willpower and negatively affect your decision making skills making is less likely to choose the healthy option for breakfast, lunch, or dinner. So next time you find yourself constantly craving for something sweet, check how many hours of sleep you got the night before. The hours of sleep we get each night are precious in that they allow our brains, this complex, living machine of sorts, to rid itself of any unnecessary waste of neural activity. Essentially, our brains clean house so that we function better and faster when we are awake. It has also been shown that inadequate sleep can impair our memory. We have all seen someone who 'woke up on the wrong side of the bed.' We have even been that someone. Technically speaking, though, our mood has much less to do with the side of the bed we woke up on as it does the number of hours we slept before waking up on whatever side. Sleeping less than seven hours per day can put additional stress on our bodies and lead to feelings of anger, discontent, unhappiness, and mental exhaustion to name a few. Over time, sleep deprivation can result in mental health issues including anxiety.

In our world where most everything is fast-paced and in your face, it can be difficult to slow our minds and bodies down and prioritize sleep. This week, your challenge is to do just that. Use meditation on God's word and communication with Him (prayer) to help ground you, clear your mind of distractions, and give you peace before resting your head. Some other practical tips to get a better night's sleep include use of calming essential oils like lavender or chamomile. These can be placed in an oil diffuser/humidifier or used transdermal (absorbed through the skin). Make your bedroom your sanctuary and keep work out of it. Try to create a schedule where you can go to bed around the same time each night. This helps establish a healthy-sleep-wake cycle. Limit your use of technology (cell phones, t.v, tablets, etc.) so that these are put away 60 to 90 minutes before bedtime. Turn your lights down low and enjoy the sense of relaxation before drifting away to dreamland. zzzz

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