Balance Your Blood Sugar Part 6

30 November 2016 Written by 

Weight control is managed by many factors and we've been talking about the blood sugar roller coaster that keeps you eating all day to feel okay. To stop that roller coaster and get control of your eating and your weight requires some change of habits. What, where, when and how to eat are only part of the picture. lasting transformation happens when we examine where we typically get stuck or derailed. This week, we explore why sleep matters.

Why Does Sleep Matter

It's a fact good sleep habits make you healthy. According to the Centers for Disease Control and Prevention (CDC), insufficient sleep is a public health problem. Studies indicate that people who experience a low quality or quantity of sleep are at an increased risk for lifestyle diseases such as hypertension, diabetes and obesity, and their overall quality of life and productivity is reduced. And for some, it encourages eating at night when you should be resting.

How Much Do We Need

How much sleep is enough varies from person to person. For the average adult, 7 - 9 hours is considered a sufficient amount to aid the body in its regenerative activities. When sleep is deep and restorative, blood pressure drops, muscles relax, energy is restored and tissue growth and repair occurs. A lot is going on when the mind is at rest! And we're too busy relaxing to eat. That's a plus.

What Prevents Us From Sleeping

So, you’re about to sleep and what your brain loads up is, “I should just keep working, maybe I should clean my desk instead, or unload the dishwasher, or  wash that one last load of clothes,  or finish writing that paper, or change the oil in my car ….” In that split second when your head hits the pillow and your eyelids become droopy, you snap awake and stare at the ceiling. You want to sleep, and pray that tonight the endless chatter in your head will cease. You long for uninterrupted slumber. Know that feeling? We all do.

A Physical Change Occurs

The constant chatter of worry, stress and anxiety that fills your mind at bedtime acts to turn on the hormone, cortisol. Cortisol is counterproductive to a lifestyle of rejuvenation and healing because it is released as part of the fight-or-flight response.  When your mind is distracted with excessive thoughts, your body is tense and ready to respond in a manner that is unfavorable to sleep. When you relax and slow down, you stop producing so much cortisol and sleep is yours!

How To Calm Down

Like oral hygiene, sleep hygiene requires a commitment to routine.  Avoiding caffeine, alcohol, nicotine and large meals close to bedtime have been shown to improve sleep. Unplugging electronics can take the form of no television in the bedroom or simply powering down a kindle, ipad or smartphone in the hour before bedtime. Your task is to do something of great difficulty: RELAX!

Breathe And Reset Your Thoughts

Silence the chatter by connecting to your breath. Relax your jaw, un-crinkle your forehead, get comfortable and focus on gratitude.  Focus on what you have accomplished, not what is left to get done. Make it a habit to reflect on five things you are grateful for as part of your sleep hygiene.  When you adopt an attitude of gratitude, you are opening yourself to having more of what you want … like uninterrupted, restorative sleep.

 

Read the whole series

Balance Your blood sugar 1 Add Water 

Balance Your Blood Sugar 2 Add Protein

Balance Your Blood Sugar 3 Add Fats

Balance Your Blood Sugar 4 Shop Like a Lion

Balance Your Blood Sugar 5 Timing Meals Matters

Balance Your Blood Sugar 6 Sleep Matters

Balance Your Blood Sugar 7 Exercise

Reach Out Recovery Exclusive By: Elizabeth Viszt

Read 1277 times Last modified on Monday, 05 December 2016 14:21
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Elizabeth Viszt

Elizabeth Viszt BA,MS, a Health & Wellness Coach in New York, is Master of Habit Change around the areas of nutrition, dieting, and personal relationships.
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