The research is 100 percent clear: when individuals do not get quality sleep, they get slower, less creative, more stressed, and they underperform.
Sleep is the multiplier to achieving optimal health. The obstacle is that in today’s society, there are millions of people chronically sleep deprived and paying the price for receiving a low quality of sleep. Most people don’t realize that their continuous sleep problems are also a catalyst for the diseases and appearance issues they’re dealing with.
Sleep deprivation effects are not ideal for anyone. They can include immune system decrease, diabetes, cancer, obesity, depression, and memory loss just to list a few.
Research has shown that just one night of sleep deprivation can make an individual as insulin resistant as a type-2 diabetic. This is not good news for those looking to lose weight going into the new year!
Going a step further, a study published in the Canadian Medical Association Journal showed that sleep deprivation is directly related to an inability to lose weight. Test subjects were put on the same exercise and diet program, but those who were in the sleep deprivation group (less than 6 hours per night) consistently lost less weight and body fat than the control group who slept for 8+ hours a night.
3 Keys to Sleeping Smarter
- Screen Curfew. iPhones, iPads, Computers, TVs, and electromagnetic screens emit an artificial blue light that triggers your body to produce daytime hormones (such as cortisol) and disrupt your body’s natural ability to prepare for sleep. The number one thing you can do to give your body the sleep it needs is to implement a screen curfew of one full hour prior to going to bed. Read a book, have a conversation, but if you are serious about sleep you should eliminate these devices. Circumstances can sometimes come up that require you to be on your computer late. A cool app for Mac users is called f.lux that removes blue light from your computer. Tools like this can make it easier along the way when working towards sleeping smarter.
- Go to bed on time. The benefits of sleep can be amplified by sleeping during the right hours. It has been shown that we have optimal hormone secretions and recovery by sleeping between 10 pm and 2 am. This is the most valuable sleep times. During these times your body gets the most rejuvenation and the time beyond that can be considered a bonus. In a society that encourages working late, it is critical to remember the value of sleep. Remember, when the lights go down in nature, it’s time for us to do the same!
- Get Sunlight. Getting the right amount of sunlight is directly correlated to vital secretion of your body’s natural hormone, melatonin. This hormone is produced by the pineal gland in your brain and sends a signal to regulate your body’s sleep-wake cycle. The production of melatonin is affected by light exposure. The sun provides the natural spectrum of light needed for our body to coordinate the cycle of melatonin production. More sunlight during the day is a strong step in having a quality night of sleep.
Ideally, you will want to address the lifestyle items that are at the root of the sleep problem. Focus on the three tips above and adding in key ingredients such as Roobios, Chamomile, and natural items found in Sleep IQ and Deep Sleep IQ can help calm the body and nervous system support a quality night of sleep.
For falling asleep and getting back to a normal nightly routine, the ingredients in Sleep IQ are ideal. Deep Sleep IQ (only available to health practitioners) contains potent rainforest ingredients for individuals that have a difficult time falling asleep, and also promotes uninterrupted sleep (staying asleep).
Implement these items for 1-2 weeks and watch as your life changes as sleep is the most important piece you could change in your life!