Kiki's Conundrums and Complexities

A blog about all things kiki. Hello kitty, ipods, music,exercise, running, books, movies and michigan.

Thursday, February 02, 2006

Interesting information

A friend sent me the following information taken from AOL's 30 days to fitness

I found it very interesting and thought I would share.


If you’re cutting back on sleep time to hit the gym, you might do better to stay in bed. “Sleep deprivation can cause hormonal changes that contribute to weight struggles, tummy fat and declining muscle mass,” says Eileen Silva, Ph.D., N.D., co-author of 'A Healthier You.'


Here's why: During sleep, fat cells in the body produce an appetite-regulating hormone called leptin, which tells your brain when it's time to stop eating. Lose enough sleep -- and miss out on producing leptin -- and you’ll experience intense carb cravings and eventually the dreaded ab flab.

Here's how to make sleep your weight-loss weapon:
Establish a Pattern: Go to bed and wake up at the same time each day –- even on weekends. And invest in a comfortable mattress and pillows. Quality sleep is worth a few extra dollars, particularly since it’s likely to increase your productivity during daylight hours.

Wear Yourself Out: “Physical activity promotes the deep, restorative stages of sleep,” says Silva. “And if you’re well-rested, you’ll have more energy to work out.” But unless you’re doing yoga or meditation, try to squeeze exercise into the early part of your day. High-intensity workouts just before bedtime can release endorphins, which make it difficult to sleep.

Make a Five O'Clock Rule: Avoid alcohol, tobacco and caffeine (chocolate, coffee and colas) after 5PM. Even though alcohol is a depressant, it interferes with the quality of sleep. As stimulants, caffeine and nicotine not only impact peaceful slumber, but they can prevent you from falling asleep altogether.

Chill: Stress is one of the biggest obstacles to restful slumber. Use a journal to get out all of your anxious thoughts, listen to soothing music, read a novel, meditate or take a warm bath before bed. And don’t try to go to bed hungry. Eating a light snack may help promote the onset of sleep. Go for graham crackers and a glass of skim milk. “Dairy snacks like cheese and milk are high in the amino acid tryptophan, a natural sleep aid,” says Silva. --Amy Paturel

1 Comments:

At 3:47 PM, Blogger Jenniy said...

I know a lot of my coworkers think I'm nuts for getting up so early, and even crazier for being in bed by 8:00 every night, but it works well for me. Sure, some days I hate it, but as long as I get enough sleep it's wonderful. One of my coworkers - a 65 year old woman - told me yesterday that the reason she doesn't go to sleep until 1:00am is because she's afraid she'll miss something. ??? What in the world is going on Wednesday at midnight that a grandma needs to participate in?? As for the weekend thing, that's true too, and my body already wakes me up at 6:30 anyway (hey, two extra hours!).

 

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