Need an excuse for sleeping in or taking that Sunday afternoon nap? Well here it is! This was such a great blog post that Precision Nutrition recently posted, so we are re-posting a snippet here. Check out the rest of the blog, there is tons of research for all you geeks out there!
(From Precision Nutrition’s Blog) http://www.precisionnutrition.com/sleep-and-insulin-resistance
Take sleep deprivation seriously
Stop saying “You’ll sleep when you’re dead” or high-fiving yourself for your 4-pot-a-day dark roast habit. Get real about the health risks of poor sleep.
Strong evidence shows that lack of sleep is involved in the development of many chronic diseases. Sleep deprivation disrupts important metabolic pathways involved in energy balance and regulation.
Conversely, getting enough sleep makes you smarter, happier, leaner, and healthier.
Have a pre-sleep routine
Future treatments for disrupted metabolisms could be as simple as a “good sleep prescription”, which is why we include a pre-bed ritual as one of our key health habits in our coaching programs. If you’re struggling to get your ZZZs, try a basic pre-sleep routine:
- Establish and stick to a regular bedtime.
- Turn off your electronic screens (TV, computer, smartphones, etc.) and distractions at least 30-60 min before bed. (Facebook and Angry Birds can wait.)
- Make sure your bedroom is comfortable, cool, and as dark as possible. And don’t use your bedroom for working.
- Avoid large meals, caffeine and alcohol close to bedtime — although a small healthy pre-bed snack can help.
- Practice relaxation techniques like deep breathing and progressive muscle relaxation.
- Try herbal teas such as chamomile or lavender.