Category: sleep

World Sleep Day

Did you know that getting enough quality sleep is essential for good health? March 18 is World Sleep Day, and it’s a great opportunity to focus on improving your sleep habits. 

Some tips for better sleep include establishing a regular sleep routine, avoiding caffeine completely after lunch and alcohol too! And creating and maintaining a relaxing sleep environment can also really help.

Getting enough restful sleep is important for our overall health and well-being. Poor sleep can lead to a weakened immune system, mood changes, and weight gain. Aim for 7-9 hours of sleep each night and remember to avoid devices before bedtime too!

 Please prioritize sleep as it’s such an important part of your overall health and well-being!

Sleep

Sleep. It is something we all need but many of us don’t get enough of it. But getting enough of it is so important for our overall health.

When we’re getting our zzz’s, our body rests, recovers, and recharges. It builds muscles, repairs cells, and allows the brain to form memories and improves recall.

But did you know that what you eat, and when, affects how you sleep?

“It might seem obvious why a double espresso after dinner might disrupt your sleep that night — as might a greasy, late-night cheeseburger with fries. However, the connection between a noontime salad and your slumber is somewhat less straightforward — but it’s an important one” – Ana Krieger, MD, MPH, Medical Director of the Centre for Sleep Medicine, New York-Presbyterian and Weill Cornell Medicine.

Learning what to eat and when through Metabolic Balance will directly enhance your sleep, increasing vitality and performance.

Wellness and Sleep

Wellness is a multi-faceted concept and many different factors impact our overall health and wellness. Although nutrition plays a huge role, sleep and rest is another factor that can have a big role in your health.
Here at Metabolic Balance, finding time for rest and relaxation is an important part of the jigsaw of good health. Make it a habit to take breaks throughout the day and maintain a regular sleep schedule. Tired of being a slave to your hormones? Discover how to Reset Your Body and rediscover wellness. Let’s chat to discover if Metabolic Balance is right for you.

Photo: Metabolic Balance Australia and New Zealand

Sleep

Sleep. It is something we all need but many of us get too little of it! Sometimes we need a little reminder of how important it is to help us get back on track. Sleep is not like money, although we can “catch up” on sleep after a busy week, we can’t bank sleep hours like we can money. If we don’t sleep enough each night there is not a true way to make up for it after the fact. This is why it is so important to get at least 7-8 hours of sleep each night. In addition, getting enough sleep is important for overall health. While we sleep, our body uses that time to rest, recover, and recharge. It builds muscles, repairs cells, allows the brain to form memories and improve recall. Additionally, it can boost your immune system and improve your heart health. Sleep just like exercise and nutrition is vital for your overall health and helps keep your body healthy and strong!

For tips on how to improve your sleep or sleep schedule check out these websites below!

https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

Work – Life – Eat – Balance

MB 09-24-2019

It’s not just about sleep. Your work-life-eat balance is what we see as vital for a good healthy life. The right job with great family, friends and healthy food. Metabolic Balance helps you achieve a happy and healthy life with mindful eating. Vitality and balance for life!

30 Reasons for Healthy Nutrition   Significantly Better Sleep Quality

Whether we call it beauty sleep or sleep for health reasons, we need sleep to regenerate body and mind. If sleep is disturbed, for example due to sleeping disorders with frequent or early wake-up, the next morning is tough. We feel tired and dull and are not as efficient during the day as usual. Long-term sleep disorders can lead to exhaustion and even depression.

2019-07-03 MB-sleep
Many factors can unbalance the day-night rhythm. Stress levels, stressful thoughts, the bed situated on an interference zone (e.g., electromagnetic or geological fault zone), are only some of the reasons. Another essential factor is proper nutrition. For example, it helps to eat lighter food in the evening and at least three hours before going to bed. The organism should not be burdened with tough digestive work during the night. This makes it much easier to fall asleep.

Sleep Matters – Research about Sleep and What You Eat

Yesterday, I shared an infographic about how much sleep you need. If you are getting less than five hours of sleep you need to rethink your sleeping habits.

Why is sleep so important? According to the sleep foundation, if you do not get enough sleep, you disrupt the balance of your hormones that regulate hunger and appetite and put yourself at risk of gaining weight.

If you are having trouble sleeping, it may be the foods you are eating during the day.  if you are following the Metabolic Balance. ® plan, then you are off to a good start in regards to food choices but, as you enter phase 4 and you are adding foods to your diet, you must pay attention to how those foods affect your sleep.

If sleep alludes you, the following foods which contain Tryptophan can help:

  • Lobster (there are 195 different seafoods with Tryptophan)
  • Spinach  (there are 60 different types of vegetables with Tryptophan)
  • Seaweed Spirulina
  • Beef  (58 different Beef products)
  • Eggs (29 different dairy and egg products)
  • Chicken (223 different poultry products with Tryptophan)
  • Sunflower seeds (there are 7 different kinds of seeds/nuts with Tryptophan)
  • Basil (the only herb with Tryptophan)

Do you want a complete list?  you can check out this Nutrition Data list of foods high in Tryptophan.

If you enjoy a nightcap before bed, you may want to change your routine.   A review of 27 Research studies has shown that alcohol will not help you get a good night sleep and will disrupt your REM sleep which is considered the restorative part of your sleep.

If you find yourself getting sleepy around 2p.m. you are not alone. It is a biological trait that we become tired at 2pm and 2am. If your body is telling you to sleep at 2 p.m., you can take a short 10 minute nap to get yourself back on track but keep the nap short so that you stay in a lighter phase of sleep and avoid getting groggy and disrupting your normal sleep pattern.  If you don’t like the idea of taking a ten minute nap at work, put on your walking shoes and take a ten minute walk to get a cup of coffee. The walk will give you a quick pick me up and a cup of caffeine early in the afternoon does not interfere with your evening sleep.

Note: We like sharing as much information with you as possible so you can make informed decisions about your life and how to keep on track with Metabolic Balance. ®  If there is a topic you would like us to cover or discuss, please email me at emmy@usa.metabolic-balance.com. If you would like to share your Metabolic Balance ®story with us, we are sharing stories and testimonials on livecleanmb.com.  If you like challenging yourself but are not willing to join our Dietbet challenge, you can share your experiences on our Facebook group livecleanmb. I will be making daily posts there and responding to anything you share with me. (I’m not on 24/7 so within 24 hours I will check in and say hello and I hope you will stop by and say hello too.)