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FAT-FREE.
Low-carb. Portion control.
Stomach stapling?
There’s a wide variety
of diets available—as there are shortcuts
designed to help you lose and manage
weight. But it turns out that the most
important aspect of trimming that tummy
may be sleep.
A National Sleep Foundation (NSF)
survey shows that as many as 43 percent
of Americans do not get a good night’s
sleep. In the same NSF survey, as many
as 95 percent said they used some sort of
electronic device immediately before bed.
Think that’s not a problem? Think again.
A University of Pennsylvania study
found that Alabama had one of the highest
rates of sleep disturbance, along with
Oklahoma, Arkansas, Mississippi and
West Virginia, all of which also have the
highest rates of obesity in the nation.
Luckily, there is a relatively simple solu-
tion to this problem.
Turn off the lights
We spend most evenings watching TV,
playing with our iPads, socializing on
Facebook and exchanging text messages.
All of these activities expose the body to
artificial light, keeping the brain active
and tricking it to stay in awake mode.
Exposure to light during evening and
night hours interferes with your body’s
circadian rhythm and disrupts your body’s
production of melatonin. This phenomenon
has been linked to weight gain and cancer.
So, in a nutshell, here’s your recipe for
sound snoozes and a receding waistline:
Put down your cellphone, turn off the TV,
close the laptop
and go to bed.
You will
wake up a slimmer and healthier you.
it off
sleep
•
Avoid exercise, including
housework.
•
Refrain from drinking alcohol.
•
Do not watch TV or use electronic
devices.
WAYS TO SLEEP BETTER:
•
Do not indulge in large meals or
spicy foods at night.
•
Shut all blinds and drapes in your
bedroom at night.
•
Never use electronic devices in your
bed, as this creates a psychologi-
cal link between the bedroom and
mental stimulation.
•
Consider using a white noise
machine or similar device to block
disruptive noises.
•
Keep disturbing electronic devices
out of the bedroom, including
cellphones.
•
Only use your bed for sleep, making
it a sanctuary for rest.
•
If you can’t fall asleep within 20 to
30 minutes, get up, leave the bed-
room and do something relaxing,
such as reading, writing in a journal
or listening to soothing music to
clear your mind. Then return to your
bedroom and try again.
AT LEAST ONE HOUR
BEFORE BEDTIME:
Tired of being sleepless?
Our Sleep Disorders
Center can help. Call
334-293-8168
.
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