It refreshes like nothing else. It can be elusive, almost always comforting, and definitely essential to our survival. And, although we spend 33% of our lives asleep, we barely give it a moment’s notice. That is, until we can’t sleep! Then we think about it to the point of obsession. When people think about improving their health, they always consider diet and exercise. Quality and quantity of sleep is the most under rated healing process, and is as pivotal as improving fitness, as diet and exercise.
But other than the obvious, why is sleep so important?
Other than eating and breathing, sleeping is the most important source of recovery in our lives. It is also the most powerful of the circadian rhythms. Numerous studies have shown that mental performance (reaction time, body composition, concentration, memory and logical/analytical reasoning) all decline steadily with poor sleep.
Below are a few (of many) reasons why we should sleep more:
Research has shown that after just one week of insufficient sleep, the body can no longer metabolize carbs efficiently. Blood sugar takes 40% longer to decrease after a high carb meal and insulin sensitivity decreases by 30%.
We need 7-9 hours of sleep each night in order to have normal metabolic activity during the day. Depression is one condition that is twice as likely to occur when there are sleep difficulties. One correlation that we probably have all experienced is that our immune systems don’t function optimally when we haven’t had enough sleep and we become more susceptible to the bacteria and viruses in our environment.
Thyroid stimulating hormone (TSH) is the hormone that affects our metabolic rate. TSH levels decline when we don’t get adequate sleep, therefore meaning we make less thyroid hormone and our metabolism slows down. Not good if your goal is fat loss!
The combination of increased cortisol, decreased TSH and less sensitivity to insulin, makes us more prone to be in a catabolic state instead of anabolic i.e. instead of building lean body mass, we store fuel as fat, especially around the mid section.
Tips for a great nights sleep:
- Take 2 Ubermag capsules with lunch and your evening meal to lower cortisol stress.
- Set a regular schedule – go to bed and wake up at the same time every day where possible.
- Sleep at least 7 hours per night.
- Be asleep by 11pm.
- Avoid caffeine in any form in the afternoon/evening.
- Exercise regularly – this has a profound impact on sleep habits. Limit late night exercise so that your cortisol can stay low before bed.
- Sleep in a bat cave. In other words, no TV, no bright alarm clocks, and no one is allowed to turn on a light to go the bathroom or get a drink!
- Create a relaxing sleep area that is dark, quiet, and free of clutter.
- Take a hot bath 1 hour before bed to help lower your core temperature so that your body prepares for sleep.
- Stretch before bed.
- Stay away from grains and refined sugars snacks before bed.
To improve your sleep dramatically speak to one of the team to get hold of the supplement Ubermag and the correct dosage for you.