by Leah Brickley in Healthy Recipes, September 7, 2015
by Dana Angelo White in Healthy Tips, June 1, 2012
We’re not great sleepers in this country. According to Healthy People 2020, a science-based government organization, about 25 percent of us suffer from insufficient sleep (that’s less than six hours per night) about half of every month. That’s a lot of lost z’s! Some experts believe that tossing and turning at night can lead to an increased risk of obesity, high blood pressure and even heart disease. That means that a good night’s sleep may be just as important as a well-balanced diet and regular exercise! Read more
by Toby Amidor in Healthy Tips, January 30, 2012
- Food that are high in calcium, like cheese, can help you sleep.
Craving more zzzz’s? Some of the things you eat and drink can help you get more rest, others can work against you.
What You Eat
- Going to bed hungry is a big no-no for relaxation; have a light snack to help you unwind.
- Both calcium and carbohydrate-rich foods promote the effects of tryptophan, a sleep-promoting amino acid. Top picks for sleep are apples with peanut butter, cheese and crackers or cereal and milk.
- Magnesium is another mineral that aids with sleep – get some from nuts, seeds, bananas, beans, whole grains and avocado.
- Is sleep tied to a healthy weight?
After giving birth to three kids in less than 5 years, I never had much time to sleep. Like most folks, I savor those nights when I can get 6 or 7 hours of shuteye. Now numerous studies tell us that getting our zzz’s also helps with our weight loss efforts.
A 2011 study published in the International Journal of Obesity found that folks trying to shed at least 10 pounds were more likely to achieve their goal if they slept between 6 to 8 hours a night and had lower stress levels.
A 2004 study by the Stanford School of Medicine found that the less you sleep, the more weight you’ll gain. They found that not getting enough sleep leads to higher levels of appetite-stimulating hormones and lower levels of the hormones that tell us when we’re full. Furthermore, lack of sleep was associated with a higher body mass index (BMI).
There are also numerous theories that find sleepless nights can lead to weight gain. One theory says that when you’re tired, you become less physically active during the day which can lead to weight gain. A second theory says that when you’re sleep deprived you don’t care as much to make conscious food choices—which can lead you off your healthy eating plan.