Make the Most of Your Sleep Time with These Tips

Flickr Creative Commons, ekpatterson

Flickr Creative Commons, ekpatterson

We’ve been sharing tips for wellness that are actionable and easy to bring into your everyday life, in an effort to help you be your best self. We believe that incorporating small, feasible changes over shorter periods of change can help you experience the motivation and confidence that comes from seeing your personal goals fulfilled.

This week’s topic: Sleep.

Why Sleep?

One sleepless night won’t hurt, but chronic sleep deprivation takes a toll on the body.

Important note: People who sleep over 9 hours a day are more likely to be overweight, diabetic, depressed and have heart disease. Consult your physician if you are concerned about or are experiencing these side-effects.

What You Can Do to Maximize Your Sleep

    • Challenge yourself for two weeks to go to bed and get up at the same time every day.
    • Consume 150-250 calories of low-glycemic index foods in small quantities prior to bed. Why? Because low blood sugar after a night of fasting (in this case, while you were sleeping) contributes to fatigue and headaches. Tim Ferriss recommends the following as options:
      • A few sticks of celery with almond butter
      • A mandarin orange and 5-8 almonds
      • Plain low-fat (not fat-free) yogurt and an apple

Dealing with Sleep Deprivation

Sometimes losing sleep is unavoidable. These tips can help you feel at the top of your game, even after a rough night:

  • Coffee might have a bad rap, but it’s actually the top source of antioxidants for Americans. Good quality brew decreases risk for certain types of liver cancer, type 2 diabetes, and Parkinson’s disease. While traveling, carry your own coffee; avoid the overly processed brands served at hotels and airports, and hotels. We suggest Dave Asprey’s Upgraded Coffee.
  • Liposomal glutathione is one of the most important antioxidants in the body.  It offsets the decreased efficiency of the liver as a result of sleep deprivation.
  • Spread a little arnica gel to open the vessels – the area under the eyes contains exceptionally thin tissue. After going a long time without sleep, the body’s circulation suffers and blood pools here, causing circles.

Simple steps to Wellness: Want more?

Being healthy can be incorporated into your life with more ease than you may think. Remember, you don’t need to wait until January 1, 20XX to get started – you can start today.

For more sleep tips, check out Ben Greenfield’s guest post. You can also check out our recent post, “A Single, Powerful Immunity Booster,” and stay tuned for more simple steps to Wellness – we’ll be sharing more actionable advice on immunity, fitness, and nutrition.

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The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.