Sleep is the foundation to your health.  You could be taking all the steps to creating health but if you are missing your sleep it is all out the window.  Sleep is the foundation to all the major systems in our body.  Lack of sleep has a profound effect on our gastrointestinal, cardiovascular, hormonal and immune systems not to mention our moods, behaviors and therefore our relationships.

 

The research shows getting adequate sleep prevents you from gaining unnecessary weight, especially around your belly, prevents you from getting sick, premature aging, and even helps you have more focus and energy to manage stress. It also helps to fight off hypertension and heart disease. 

James Gangwisch at Columbia University in NYC analyzed the health and lifestyle habits of almost 9,000 men and women. The results found that those who slept 5 or fewer hours a night were twice as likely to develop Type II diabetes as those who consistently got 7 or 8 hours. 

Another study from the American Heart Association showed  that those who sleep less than 6 hours a night are 4-1/2 times more likely to become pre-diabetic.  

 

Take note of this, if you're gaining weight, it could be because you're not getting enough sleep. There is evidence that shows that the lack of sleep reduces insulin sensitivity (meaning the cells have less of that ability to accept the blood sugar for fuel), raises cortisol levels, and increases the release of the hunger hormone ghrelin while simultaneously decreasing the levels of the satiety hormone, leptin triggering the need to consume more food. A Mayo Clinic study showed that sleep deprivation led to a significant increase your hunger levels.

 

Worse, sleeping consistently for fewer than six hours a night may cause an early death. Researchers analyzed data from 16 separate studies and found that those who got less than six hours a night were 12 percent more likely to experience premature death.

 

Other consequences of sleep loss include:

• Decreased concentration and ability to learn
• Increased risk of accidents
• Reduced sex drive
• Increased risk of heart disease, stroke, depression and diabetes
• Forgetfulness
• More wrinkles, fine lines, and aging effects on the skin
• Impaired judgment

For most people, a few changes in daily routine are enough to encourage 7-8 hours a night on most nights.

  

 

Exercise: Scientists have even found that some type of movement, like 10 minutes of sprints, four times a week can change poor sleepers into good sleepers.

 

Same time every night. A regular sleep schedule will do wonders for your ability to nod off when you want to.  Incorporating a regular "before sleep" routine can also help. Aim to go to bed by 10 pm. Head in the direction of bed around 9:30 to wind down. Melatonin secretion starts around 9pm and ceases around 7:30am with our period of deepest sleep at 2am. Between 11 and 1 is when you get your most restorative sleep. 

 

Have adequate protein throughout the day starting with breakfast.  That protein will be converted to melatonin by night.  Melatonin is your sleep hormone.  You need melatonin in order to reach deep sleep.  It is also a major antioxidant.

 

Create a comfortable sleeping atmosphere. Most people sleep best in a slightly cooler room that's quiet. Get the best mattress you can afford, as all the other tips won't make any difference if you're mattress doesn't properly support your body. Also pamper yourself and get some nice soft sheets, ooh so nice.

 

Keep a notebook by your bed. Use it to jot down all those concerns that run around in your head and keep you up at night.

 

If you can't sleep, don't just lie there. Try deep breathing or meditation. If you can't get back to sleep after 15 minutes, try a quiet, low-light activity like reading a book (no computers!) or having a cup of herbal tea.

 

Taking a detox bath.  Put 1-2 cups of Epsom salts into your bath with baking soda and lavender.  Have a glass of purified water with lemon.  This will relax you and detox you.

 

Doing some type of breathing meditation before bed will release some of the stress hormones and fill you with the calming hormones you need to have a good night's sleep.  I like alternate nostril breathing.

 

Listening to some soothing music, or doing some restorative yoga like legs up the wall will relax you before bed.

 

Chamomile. A cup of chamomile tea before bed has long been known to help people relax and become drowsy. If it works for you, you can use this one as long as you like. Other possibilities include passionflower, lemon balm, and ashwagandha.

 

It is best not engaging in stimulating activities before bed even TV which can get your adrenalin going.  If you are going to exercise in the evening be sure you do it before  8pm and not too strenuously.

 

Turn off your electronics in your bedroom.  Unplug your router, your cell phone, unplug your TV.  These wireless frequencies inhibit the production of melatonin and we need melatonin high at night to help us sleep and to support our immunity.

 

Darken your bedroom. Turn off all lights.  Any light your body senses will suppress your melatonin.

 

Have a small protein snack . If you are someone who wakes in the night the first thing to try is having a piece of chicken or other meat or if you are vegetarian some pumpkin seeds or chia pudding may help.   One of the reasons for difficulty sleeping is there could be a cortisol surge because your blood sugar has gone down and you have gone into a fight or flight, your body not knowing when it will get a chance to regulate.  The protein snack will help keep your blood sugar stable.

When these basic tips don't help, try the following:

 

Melatonin. 3 mg (or less) 30 to 60 minutes before bed can help you sleep. Melatonin is a natural hormone produced by your body that triggers sleep cycles.*

 

Valerian. This herb is available as an insomnia remedy. It takes a few weeks to get into your system. Take it about an hour before bedtime. I like the loose herbs to make a tea. This one can have side effects so it's not a "forever" remedy. Use it only long enough to get into the habit of sleeping better.*

 

Lavender. Used in aromatherapy to encourage sleep, lavender has long been a folk remedy for insomnia. Put a sachet under your pillow or place a couple drops of the essential oil on your pillow.

 

Acupuncture. Scientists at the university of Pittsburgh found that acupuncture may help with insomnia.

 

Vata imbalance. In ayurvedic medicine, insomnia is blamed on a "vata" imbalance, or an imbalance in the nervous system. Stress in your life can lead to this imbalance. Check with a practitioner for a possible solution for you, which may include the application of warm oil (sesame, almond) on the head and feet.

 

Feng shui. Your inability to sleep may be related to the arrangement of furniture in your bedroom. Be sure your bed is not placed in the corner or next to a window, and when lying in bed, you should be able to face the doorway.

 

*Always check with your doctor before taking any supplements.  

 

 

Today's recipe is a wonderful fall salad.  Radishes are a great spring and fall vegetable.  They are plentiful in the market this time of year.  This salad has good protein from the beans.  It is great to have for lunch or to take to a party.  Radishes are a natural cleansing agent for the digestive system, helping to break down and eliminate stagnant food and toxins built up over time.  Radishes have a calming effect on the digestive system and can help relieve bloating and indigestion, so they pair nicely with the beans.

 

2 servings

 

Salad Ingredients

4 radishes, sliced
1 cucumber, diced
2 scallions, chopped
1 cup cannellini beans, rinsed and drained (I like the brand Eden, no BPA's)
3 cups salad greens, chopped 

2 Tb chopped fresh cilantro (optional) or other herb you like, dill is good too.  I had cilantro in the refrigerator. 

Dressing

¼ cup olive oil
2 Tb lemon juice
1 tsp minced shallot
1 tsp Dijon mustard mustard
¼ tsp celtic sea salt Fresh ground pepper

• Mix  beans, vegetables, and herbs in a medium bowl
• Combine in a small bowl the shallot,  lemon juice, mustard , salt, pepper.  Mix to combine evenly. 
• Whisk in the olive oil  until the mixture thickens and blends
• Pour over the salad ingredients then toss. Taste and adjust seasonings

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