fit tips
DID YOU KNOW?
Drinking while sleep deprived
can be just as dangerous as
drinking while intoxicated-
both cause similar delayed
effects on the body. Fatigued
drivers are involved in
100,000 automobile crashes,
and 1,550 crash-related
deaths per year in the U.S.,
according to the National
Highway Traffic Safety
Administration.
Because lack of sleep impairs
cognitive processes, such
as the ability to reason,
concentrate, problem solve,
and remain attentive, sleep
deprived individuals have
more trouble with thinking
and learning effectively.
Sleep disorders and chronic
sleep loss can make you
more vulnerable to serious
health consequences,
including, but not limited
to, heart attack, heart
failure, high blood pressure,
abnormal heart rhythms,
diabetes, stroke, and heart
disease.
Sleep specialists have found
that men and women who
go without sleep report
lower sexual drives, mainly
due to lack of energy and
exhaustion.
Increased insulin and cortisol
levels, resulting from lack of
sleep and other underlying
causes, lead to hormonal
changes in the form of weight
gain and utter fatigue.
HOW CAN WE START TO REVERSE
THESE EFFECTS?
1
Control the Caffeine
Resist the consumption of coffee, tea, or any
other caffeinated beverages after 4 pm.
For coffee lovers, like myself, this might sound
like quite the challenge. But by choosing to drink
coffee earlier in the day, you will quickly notice the
health effects are well worth it. A crucial thing to
take into consideration is the time it takes for the
body to completely rid caffeine out of its system.
For example, 50% of the original caffeine from
your last cup of coffee is left in your system
after five hours, and only 75% of the caffeine
has left the blood after a full ten hours. In
other words, it would be wise not to drink
any coffee after noontime if you want
to have a good night’s rest without any
interruptions. If you are still struggling, you
can also try substituting one cup of coffee with
green tea instead. The polyphenols in green tea
allow for much less of a caffeine rush.
2 Meditation
Try meditation as a way to unwind, putting
the body at a more relaxed state before bedtime.
For many of you, this may also be easier said than
done. However, for those seeking a more natural,
effective approach to attaining peaceful rest,
this is an easy solution. In a 2015 study done by
Harvard Medical School, researchers concluded
that meditation to promote sleep – a mind-easing
technique focusing on deep breathing and
awareness of the present
moment (also called
mindfulness) – can be a
powerful tool in correcting
insomnia and other sleep-
related disorders.
BUT WHY MEDITATE?
Those who regularly
meditate produce an
excess of alpha, theta,
and delta brainwaves – all
involved in deepening
People who
relaxation and sleep.
meditate daily
(especially
As a result, more beta
right before
brainwaves (present
bedtime)
when engaged in any
produce
kind of mental activity) are
significantly
cancelled out, allowing
higher levels
one to wake up feeling
of melatonin.
refreshed and ready to go.
According to a study by
the University of Massachusetts Medical Center’s
Stress Reduction and Relaxation Program, people
who meditate daily (especially right before
bedtime) produce significantly higher levels
of melatonin. Melatonin is the sleep-inducing
chemical that simultaneously activates the immune
system, increases feelings of happiness, and also
acts as a powerful antioxidant.
3 Vices & Devices
Steer away from any kind of electronic
devices, or social media, two hours prior to
bedtime. As you most likely
already know, all the distractions on
our electronic devices can make
going to bed far from easy. If
you’re like me, always having
your phone in sight can be
problematic when you’re tempted
to grab it every time you get a
text message, or notification from
social media, while you’re trying to
nod off. A good solution is to turn your electronic
device off or on silent and read a printed book or
magazine instead. This way you can easily place
it down when you’re done and fall into a deep
sleep.
4 Talk to your Doctor
If your sleeping problems persist, it might
be wise to consult a medical provider to assess
for any sleep or mental health concerns. After
an initial evaluation and diagnosis, the doctor will
suggest the best course of treatment. There are
many forms of treatment you can try, including
different types of therapy, such as behavioral,
along with medications.
Regardless of age or whether or not you
have underlying sleep problems, attaining
a quality night’s rest is extremely important
for day-to-day functioning and happiness. If
you are experiencing restlessness at all when
trying to fall asleep, give some of these tips a
try. It will be worth it for both your sleep and
mental health.
enhance magazine | MARCH 2018
45