Joy of Medina County Magazine | April 2020
25
OF MIND AND BODY
Lack Equals Gain by Kelly Bailey
Nearly 70 percent of Americans are considered overweight according to the National Center for Health Statistics. Is it any coincidence that nearly 70 percent of Americans also report that they sleep poorly? Sleep deprivation has a direct impact on weight in a few different ways. Hormones that regulate hunger and satiety are changed by sleep loss, hunger increases and normal amounts of food are not satisfying, according to National Sleep Foundation studies. Sleep loss also impairs judgment. Being tired behind the wheel of a car is as bad as driving intoxicated. Similarly, being tired at the plate can cause impulsive decisions about what and how much to eat. It also appears that sleep loss makes it more likely that there will be late-night eating and increased eating the next day. The mechanism behind this is not fully understood. Suffice it to say that late-night eating and eating more calories than your body needs will cause weight gain. To avoid these issues, there are some steps that can be taken to improve sleep. The first step would be to turn off all electronics at least 30 minutes before going to bed. The blue light emitted from electronic devices disrupts circadian rhythms, making the brain believe it is high noon. If turning off devices is not acceptable, at least
download a blue-light blocking app. Next, set a bedtime routine. I cannot say enough about the importance of getting your mind and body prepped for sleep. We do it for our kids. A routine can be as simple as having a cup of chamomile tea, brushing your teeth, and reading a boring book for a half hour before hitting the hay. Also, try sleeping in a cold, dark room. Get shades or light-blocking curtains. Cover alarm clocks or anything else that emits light. Crack a window in the winter, and set the air conditioning during the summer to keep the room around 65 degrees. Try a sleep divorce. There. I said it. The truth is this: If your spouse (or dogs and cats) keep you up for half the night, it is time to consider a better solution for your health, such as sleeping separately. Kelly Bailey is a certified personal trainer and certified holistic nutrition coach. She owns and operates Kelly Bailey Wellness. Read her blog and contact her at https://www.kellybailey.fit/
L
