December 16, 2016

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Guidelines To Get Good Quality Sleep

The regulation of your internal body clock, which when in balance coordinates all healthy bodily functioning, is predominantly dependent on quality sleep.

Recent research found that dieters who slept for an average of 8.5 hours per night compared to dieters who slept for an average of 5.5 hours per night actually lost 55% more body fat.

Sleep needs are individual and everyone’s basal sleep needs are different, but the “sweet” spot for most adults has found to be between 6 to 8.5 hours per night. Poor sleep or a lack of sleep has been correlated to food cravings, excessive caloric consumption, depression, accelerated aging and many if not all chronic diseases. On the other hand, too much sleep over 9 hours per night can have similar negative effects on a person’s body, especially those trying to lose weight.

Here are some guidelines to get good quality sleep:
  1. No food or drink a minimum of 3 hours before bed – Your last “meal” should ideally be Supercharged Tea (carbohydrates & large meals will spike your insulin and cause you to awaken)
  2. Go to bed before 10pm
  3. No TV, phone or Internet at least 1 hour before bed
  4. Listen to or read something relaxing before bed
  5. Make sure your room temperature is comfortable enough to sleep with a blanket and keep your feet warm with socks
  6. Have your room as dark and quiet as possible – wear a sleep mask and soft ear plugs if needed
  7. Leave your window open even if it’s just a “crack” for fresh air circulation

Please Note: Following the above guidelines usually helps the majority of people to get a quality sleep but some people also need additional nutritional support with supplements before bed such as: magnesium, melatonin or other natural sleep agents, etc.  One may also need their neurotransmitters and/or hormones tested if sleep problems persist.

 


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