Tool #6 to create ‎Super Genes‬: Sleep to prevent chronic disease and lose weight

May 3, 2016

 

 

Stop trying to function on less than 7 to 8 hours of sleep per night. Sleep deprivation throws our entire system out of balance, adversely affecting gene activity and is linked to Alzheimer’s, diabetes, obesity, heart disease, cancer and autoimmune diseases. The good news is that most sleep issues (finding it hard to fall asleep and/or waking during the night) can be addressed by change in lifestyle. Sleeping pills do not help restore daily “circadian” rhythm.

 

If you are having trouble with sleep, do yourself a favor and try some of the following tips diligently until you succeed. I struggled with insomnia a few years ago, adopted some of these strategies, and now rarely have a night with less than 7 hours of sound sleep.

 

Tips for a restful night of deep sleep:

 

Stop using gadgets two hours before bedtime - here’s a great article on using gadgets at night without disturbing sleep:

http://www.fastcompany.com/…/8-ways-to-use-your-gadgets-at-…

 

Make your bedroom as dark as possible or wear a mask
Make your bedroom as quiet as possible or wear ear plugs 
Pay attention to temperature - I like it cold with a heavy blanket
Take a warm bath or hot shower before bed
Incorporate essential oils into your bedtime routine - I love lavender and clary sage
Meditate for 10 minutes before bedtime to quiet the mind
Avoid reading or watching TV a half hour before bedtime
Stop drinking caffeinated beverages completely, or after 3 pm 
Use your evening to relax and unwind from the day’s work
Do whatever it takes to get your sleep - including sleeping in separate rooms if necessary

 

Photo: Wearing earplugs to bed this month to drown out my cat's nighttime meowing. Poor baby is still adjusting to the recent loss of our sweet Golden, Atlas - her companion.

 

Source: Super Genes by Dr. Chopra and Dr. Tanzi

 

 

 

 

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The information on this site is not intended as a substitute for advice from a physician. You should consult your doctor before starting any diet, supplement or exercise program, or if you have or suspect you might have a health problem. I would be happy to communicate with your doctor personally, so that you can get the best, collaborated care.

© 2016 Nutrition and Health LLC