Getting too much sleep? or too little?

Too little sleep can mess up your weight-loss efforts, but if you sleep 10 hours a night or more, you might face some of the hormonal risks the same as those who sleep too little.  A recent Canadain study found that people who sleep fwere than seven hours or more than nine hours weigh an average of four more puonds than those who sleep a solid 8 hours a night.

Researchers believe that sleeping too much, or too little interferes with your ability to control your appetite, becuaese it increase your hunger hormone ghrelin whilc decreasing your hormone leptin.

Get your rest! Sleep at least 8 hours, but no more than that. Happy dieting! That is your nutrition news for health foods & healthy living for today. "Diet day" is today!

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Sleep Hygiene

Sleep hygiene refers to a broad list of recommended behaviors, and in instances, environmental patterns that can improve the quality of your sleep, and promote healthy living. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.

Behaviors to avoid:

• Caffeine after lunch, such as cola, coffee or tea
  
• Drinking alcohol within 6 hours of bedtime
• Watching television right before going to bed
• Smoking a cigarette before bedtime
• Sleeping when you're hungry or right after you've had a big meal
• Going to bed before you are sleepy
• Exercising close to bedtime

Behaviors to adopt:

• Bedroom to be used only for sleep and sex
• Exercising regularly, preferably in the morning and / or early afternoon
• Keeping a regular bedtime and waking time
  
• Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
• Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
• Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light

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