Greetings, early birds and night owls! In this issue:

• Sleep well

• The sleep/weight connection

• Your sleep hygiene checklist

• Bedtime snacking

• Fun facts about sleep

We all do it. Now, learn to do it better.

Getting a good night’s sleep is key to a healthier life.

If you’re a sound sleeper, count yourself among the lucky. If not, it’s time to make a few tweaks to your bedtime routine. Your body will thank you and reward you in many ways.

The importance of sleep goes far beyond getting rest–it's essential for repairing, restoring, and resetting nearly every system in our body. One of those is balancing our metabolism, the complex chemical system that converts our food into glucose and stores it as readily available energy. That's the energy we need for our hearts to beat, our lungs to breathe, and every other movement and function necessary for life.

Lack of sleep can weigh you down. Literally.

Have you or someone you know become exasperated when the scale isn’t cooperating with weight loss efforts? You’re eating a healthy diet and getting enough exercise, so what gives? There’s a pretty good chance it’s your sleep, or lack of it.

When sleep is disturbed or inadequate, metabolism takes a direct hit. The body’s insulin is less able to process glucose efficiently. This can set the stage for weight gain and metabolic disorders like diabetes.

It can make you hungry. There are two hormones that regulate hunger and fullness. When we don’t get enough sleep:

• The hormone that stimulates appetite increases (ghrelin).

• The other hormone decreases (leptin), making it harder to feel satisfied after eating.

• Together, this reaction tends to make the sleep-deprived crave high-calorie, high carbohydrate foods.

And then there’s cortisol, the “fight-or-flight” hormone. Lack of sleep or stress of any kind (including food restriction) can raise cortisol levels. This can cause:

• Weight gain: Chronically high cortisol levels can increase appetite, often for unhealthy and carby foods. This can lead to fat being stored, especially in the abdomen. 

• Fatigue: While cortisol is important for waking up, frequently elevated levels can lead to fatigue and difficulty falling asleep. 

• Mood disturbances: High cortisol levels can contribute to mood swings, anxiety, and even depression. 

• Other health issues: Long-term elevated cortisol levels can increase the risk of high blood pressure, diabetes, heart disease, and a weakened immune response. 

Sleep tight(er)

Nearly one-third of adults routinely get less than the recommended 7-9 hours of sleep. If this is you, it's time to improve your sleep hygiene.

Set a regular sleep schedule

• Go to bed and wake up at the same time each day, even on weekends. 

• This helps regulate your body's natural sleep-wake rhythm. 

Create a relaxing bedtime routine 

• Take a warm bath or shower.

• Read a book or listen to calming music.

• Avoid screens (TV, phone, computer) at least 30 minutes before bed.

• Dim the lights in your bedroom.

Prepare a comfortable sleep environment 

• Be sure your bedroom is dark, quiet, and cool.

• Invest in a comfortable bed and pillow.

• Use blackout curtains or an eye mask to block out light.

Limit stimulants before bed 

• Avoid caffeine and/or alcohol at least 3-4 hours before bedtime.

• Think twice about eating chocolate. It contains caffeine and refined sugar.

• Limit nicotine.

Avoid heavy meals or exercise before bed 

• Don't eat large meals or engage in strenuous exercise close to bedtime. 

• These can interfere with sleep by causing indigestion or increased alertness. 

Get regular daylight exposure 

• Spend time outdoors in the morning to expose yourself to natural sunlight. 

• This helps regulate your sleep-wake cycle and promotes the production of melatonin, a sleep-inducing hormone. 

Manage stress

• Find healthy ways to manage stress, like exercise, meditation, or yoga. 

• Stress can interfere with sleep, so it's important to address it effectively. 

Avoid screens in bed

• The blue light emitted from electronic devices can suppress melatonin production and interfere with sleep.

• Blue-light blocking glasses are available if you can't stay away from your screens at night.

 Bedtime snacks

If you’re hungry and it’s close to bedtime, a growling stomach can get in the way of a good night’s slumber. 

Try having a nutritious, light snack under 200 calories at least an hour before bedtime that is low in sugar and fat. Chances are, you’ll sleep better, and your snack will help balance blood sugar levels and fill in any nutrition you may’ve missed during the day. 

Here are a few ideas:

• Banana with almond butter

• Unsweetened yogurt with berries

• Oatmeal

• Cheese with fruit on whole grain crackers

• Tart cherries, kiwi, bananas, pineapples, apples

• Hard-boiled egg with whole grain crackers 

• Cottage cheese with fruit or on whole grain crackers 

• Almonds

• Carrots and hummus

Still having trouble sleeping? Consult your medical professional or registered dietitian.

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Drifting off to la-la land

Fun facts about sleep

From Cleveland Clinic:

1. Research shows that in the days leading up to a full moon, people go to bed later and sleep less, although the reasons are unclear.

2. If it takes you less than five minutes to fall asleep at night, you’re probably sleep-deprived. Ideally, falling asleep should take 10 to 15 minutes.

3. Sea otters hold hands when they sleep so they don’t drift away from each other.

4. Tiredness peaks twice a day: Around 2 a.m. and 2 p.m. for most people. That’s why you’re less alert after lunch.

5. Today, 75% of us dream in color. Before color television, just 15% of us did.

6. One of our biggest sleep distractions is 24-hour internet access.

Sweet dreams, everyone!

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What will you dream about tonight that you’ll make a reality tomorrow?