TIP OF THE DAY - THURSDAY

Mom is off de-stressing and asked me to keep the tip of the day going. When she mentioned the theme of less stress, my first thoughts were, don't get a job, don't get married, don't have kids, don't go back to school, don't, don't, don't... Causes of stress are all around us, the tip or the secret is how to deal with the stress.


Stress Tip:

Get Enough Sleep: It may seem counter-intuitive to spend time sleeping when you are already busy and would like to have more time in your life, but skimping on sleep can make you move slower, think less clearly and be less productive overall. It’s better to get the full 7 or 8 hours of sleep you need so you’re functioning at optimum levels so you’ll get more done and enjoy your life more during the time you’re awake.


How to get to sleep:

• Don't go to bed feeling hungry, but don't eat a big meal right before bedtime.


• Exercise regularly, but no sooner than three hours before bedtime.


• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.


• If you have trouble sleeping at night, don't nap during the day.


• Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.


• Create a pleasant sleep environment. Make it as dark and quiet as possible.


• If you can't sleep, don't stay in bed fretting. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel sleepy.

Diet implications:

Sleep loss appears to do two things:
1. Makes you feel hungry even if you are full. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake.


2. Increases fat storage. Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes.