Are you getting enough Zzzzz’s?
Coach Pam has your answers: Biologically, we are meant to sleep when it is dark outside, and be awake when it is light outside. Human genetics have not changed over the years. In 1910, the average adult slept nine to ten hours a night. Today, the average adult is lucky to get seven hours a night. Impaired sleep disrupts the circadium rhythm as it interferes with hormone production, causing premature aging and increasing stress-related disorders. Melatonin and prolactin are hormones that interact with your immune system and metabolism. Insulin and prolactin regulate the brain chemistry governing serotonin and dopamine. Serotonin and dopamine control the behavior toward food and sex. Lack of sleep causes hormone deficiencies, which increases your chances to be fat, hungry, impotent, hypertensive, and cancerous with a bad heart. Yikes!
Get 9 plus hours of sleep a night to help:
– Lose weight
– Curb carb cravings
– Eradicate depression
– Lower blood pressure
– Decrease stress
– Reduce insulin resistance (a precurser to Type II Diabetes)
– Minimize risk of heart disease
– Help prevent cancer
Optimal solutions to a good night’s rest:
– Sleep in complete darkness. Get rid of any light, such as digital clocks, outside light, or night lights (that means lights from electronics such as computers as well).
– Go to bed as early as possible. 9pm to 11pm
– Don’t change your bed time- keep a scheduled routine
– Avoid snacks before bed
– Read something relaxing or uplifting (like the 626 blog)
– Avoid caffeine and alcohol
– Lose excess weight
10 floor wipers
10 SLOW Deadlifts (20sec. to top, and 20sec. to bottom)