Sleep is a Beautiful Thing!

Overall health and wellness is so much more than just exercise and proper nutrition. SLEEP is critical. Are you one of those "Oh, I can get away with just a few hours every night and I'm good to go!"? 

Think again! 

Studies prove that healthy persons receiving just 4 hours of sleep per night had blood glucose and insulin levels nearly identical to those of a diabetic. WHAT!?! Fortunately, there are ways to aid sleep through lifestyles changes.

Eat to....SLEEP?
Eating a large meal, or high carbohydrate meal 2-3 hours before bed will spike your blood sugar levels making you feel more alert. Alternately, here are a few foods that can help you sleep better, longer:
  • Yogurt & Kale: Contain tryptophan, an amino acid that helps build hormones that make you feel sleepy, and calcium to aid in distribution of tryptophan. I would suggest keeping it GREEK. Higher protein and lower sugar. 
  • Fish & Flax Seed: Both contain Omega-3 Fatty Acids which have a calming effect on the brain. Sources such as salmon and tuna also have a high amount of vitamin B6, which is needed to produce melatonin. 
  • Almonds: Like the foods above, contain trypotphan and magnesium.
FLEX
Every feel like you've been laying in bed for hours before you finally fall asleep? Exercise decreases sleep latency as well as increases your REM sleep and total sleep time. 

So if you're sleep-deprived, like most Americans, you can help yourself through proper diet and exercise. Low-carb dinners and regular exercise! 

If you're needing a little extra help...SleepWorks is naturally amazing!!
www.CharisseFruge.com
www.YouLiftLikeAGirl.com
www.FlexFitnessPersonalTraining.com
www.FlexFitnessMeals.com




Sources:
Cait Laub, Nutrition Coach My Fit Foods

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