The first thing I ask my friends, family and
clients is…'how many hours of sleep do you get at night?'
If you know me, you will know I have a
non-negotiable commitment to an 8-hour sleep every night. I
owe my health, energy, weight and motivation to
my dedication to good nights sleep.
While it may be obvious sleep is important,
people don't realise just how important.
The benefits of sleep will enhance your health
significantly! We need to take it more seriously.
Here are the benefits…
Repairs
Your body produces extra protein molecules while
you're sleeping. These molecules build new cells and repair the damaged ones,
in turn strengthening your bodies’ ability to fight infection.
Reduces stress
A good night's sleep will lower your blood
pressure and elevate the levels of stress hormone (cortisol) in your body. High
levels of cortisol and blood pressure can lead to serious complications in our
bodies. We won't even go there now...!
Help you control your weight
Ever felt like your are so much hungrier during
jetlag or after a night out?
Sleep helps regulate the hormones that
affect and control your appetite. When we don't get enough sleep, normal
hormone balances are interrupted. Our bodies release the nasty hormone
'Ghrelin' that stimulates hunger quite significantly. According to The Sleep
Diet by Pan Macmillan, "chronic lack of sleep can also slow down the
metabolism...".
Mood enhancer
We all know how true this one is!
Lack of sleep leaves us feeling irritable, moody
and angry!!
Be careful because
when limited sleep becomes a long-term situation, studies have shown it can
lead to long-term mood disorders such as depression or anxiety.
Beauty Benefits
There is nothing worse than some one telling you
that you look tired? Not to mention that it’s so rude! Never understood that one.
Well, your 8-hour sleep will most definitely keep
you radiating beauty and will diminish those puffy eyes and dark circles.
It will also keep your skin flawless and glowing as your skin cells have
had the time to repair over night and your hormones have had a
chance to rebalance.
If you are finding it difficult to
fall asleep at a reasonable hour, here are some tips:
Jess's 10 sleep commandments:
1. Drink a cup of chamomile tea/chai tea with warm milk and cinnamon
sprinkled.
2. Take a long hot bath. I usually add a few drops of lavender oil or
Epsom salts (relaxer and detoxifier).
3. Set the mood-make sure your room is dark and clutter fee and at a
good temperature. (Ideal sleep temp is 18
degrees).
4. Electricity can suppress melatonin production (sleep
hormone). Switch all electronic devices off at least 1 hour before
bedtime. This is a must.
5. Listen to some relaxation music/classical music.
6. Meditation practice.
7. Eat dinner at least 2 hours before intended bedtime. Digestion
slows down at night and the discomfort of a meal trying to digest can disrupt
sleep.
8. NO SUGAR BEFORE BED-this will cause hypoglycemia and wake you up at
4am.
9. You have heard it before, and you will hear it again-AVOID caffeine
close to bedtime. It takes up to 5 hours for the caffeine in your blood to
reside.
10. Don’t exercise too close to bedtime. Leave a 3 hour gap between
your workout and lights out as exercise releases cortisol levels, a stress
hormone that will keep you too alert for rest!
Remember: The best time to be
asleep is between 11pm-4am. This is when the magic of repairing
takes place.
Now my friends please have your 8-hour beauty
sleep tonight! I promise it will be worth it.
Note: Email
me for supplements that can enhance your sleep.
Love & Health, always!
Affirmation of the week: My body is important to me and I am committed to taking care of
it.
