SLEEP, WEIGHT AND HEALTH
In today’s world of technology we can track our calories (both consumed and burned), as well as our sleep. With a single app we can now find out what time we fell asleep, how many times we woke during the night, the number of hours slept, and the overall quality of a night’s rest. Quality of sleep can be a critical factor in health, weight and energy levels.
SLEEP APNEA
About 18 million Americans have sleep apnea. Sleep apnea is a disorder in which breathing starts and stops during sleep, causing one to wake frequently. Sleep apnea not only will impact the quality of sleep, but also has been linked to health conditions such as stroke, hypertension and excessive daytime sleepiness. Individuals who are overweight or obese tend to suffer more with sleep apnea. This is due to excess weight compromising breathing.
LACK OF SLEEP
Sleep deprivation can affect hunger hormones by causing an imbalance between the appetite stimulating hormone (Ghrelin) and the appetite satiety hormone (Leptin). This in turn can lead to overeating or snacking more often during the day. In addition, if you are feeling tired, you are less likely to exercise.
TIPS FOR BETTER SLEEP
1) Do not eat within 2 hours of going to sleep.
2) Avoid caffeine, alcohol and nicotine late in the day/evening.
3) Exercise regularly.
4) Establish a sleep routine, such as reading, listening to soft music, or taking a warm bath or shower.
5) Make sure the room is dark and quiet.
6) Do not nap during the day if you have trouble sleeping at night.
7) Try to get 7+ hours sleep each night.
8) If you want to start tracking your sleep here are some of the top rated apps: Jawbone Up, Fit Bit Activity and Sleep Tracker, Withings Health Mate, Beddit, Sleep Cycle, SleepBot, MotionX-24/7, Sleep Time, Smart Alarm Clock, Sleep As Android and eSleep.