#SLEEP WELL #REST
GET ENOUGH SLEEP?
Get enough sleep For an adult, an adequate night's sleep should be 7-9 hours. Utopia or reality with the rhythm of life that we impose on ourselvese?
Lack of sleep and overweight
In Canada, 17% of men and 13% of women sleep less than 6.5 hours per night. I know, it's not much! In addition, observational studies have shown that the shorter the nights, the more the weight of the subjects increases. Indeed, lack of sleep causes hormonal disturbances that increase the feeling of hunger. Once this signal is given, we tend to eat more. In addition, lack of sleep leads to fatigue, which in turn leads to physical inactivity and a drop in motivation.
The result: it is by eating more and moving less that we observe weight gain!
What about heavy sleepers?
As too much is not better, the literature shows that people who sleep more than 9 hours a night are at risk of developing depressive symptoms. Like lack of sleep, depression affects hormonal levels, energy and motivation.
Conclusion, we aim for an average of 7 to 9 hours per night, as far as possible! Impossible in your current lifestyle Let's at least try to optimize the quality of the hours spent in bed! Here are some myths and facts surrounding food and sleep..
MYTHS OR REALITY
1) Drinking a bowl of warm milk before bed helps you fall asleep?
MYTH. Milk is given this reputation because of its content of tryptophan, a precursor hormone of serotonin and melatonin. While serotonin is known to promote a state of well-being and relaxation, melatonin is responsible for the circadian cycle of sleep and wakefulness. So far, the link between milk and sleep seems logical. Unfortunately, studies show that the amount of tryptophan in milk is insufficient to induce sleep.
That said, since the consumption of hot milk brings us back to our childhood, it may be that for some, a feeling of comfort and appeasement is indeed consequent to these memories.
2) Eating in the evening will disrupt sleep
MYTH/REALITY. Eating a large meal high in fat and protein will actually affect sleep due to the energy needed to digest it. If you have dinner after 8 p.m., favor a meal with a vegetarian tendency.
3) Opting for grain products in the evening is an effective strategy for restful sleep.
REALITY. Cereal products are actually recognized as a precursor of serotonin. If you choose whole grain cereal products, they are indeed a good choice. Be careful, however, not to fall for overly sweet options (granola bars, breakfast cereals, muffins, etc.).
4) Alcohol; taking one or two drinks before bed improves sleep
MYTH. Although alcohol is known as a depressant, it promotes what is called rebound insomnia. Indeed, it is possible that falling asleep is easier when you put your head on the pillow. After a few hours, however, alcohol induces the secretion of adrenaline and the blocking of tryptophan. At this time, it is likely to result in early awakening or restless sleep.
That said, several lifestyle habits will have an impact on the quality of your sleep. Here are some tips that will allow you to quickly fall into the arms of Morpheus:
- Install a Routine
- Move regularly: be careful not to exercise too late in the evening, it could have a stimulating effect.
- Eat properly: avoid meals high in fat and foods that could cause gastrointestinal disorders: raw vegetables, spicy foods, etc.
- Exit technological entertainment!
- Lots of things on your mind Take notes before you go to bed. This will allow you to go to bed with peace of mind..