Sleep & Blood Sugar Balancing Flashcards
What happens when you don’t get enough sleep?
It will cause cortisol to rise which mimic the stress of the blood sugar roller coaster and all of it’s harmful effect such as weight gain, insulin resistance, heart attack, high blood pressure, depression, osteoporosis, decreased immune function, and more.
What other hormone increases with the lack of sleep?
Ghrelin which is the hunger hormone produced predominantly by the stomach.
How can feeling tired impact you negatively?
It will probably cause you to make poor decisions, doubt yourself, feel foggy-brain or anxious.
What are factors that can influence the quality and quantity of sleep?
Eating late at night
Consuming caffeine after 2 PM
Doing brain stimulating work before bed
Surfing the net or scrolling through SM before bed
Charging electronics near your bed
Watching anything stimulating like the news before bed
What is the power down hour activity?
One hour before bed you power down all electronics and go through an evening routine of relaxing activities such as reading, meditating, stretching, a warm bath/shower, etc and making sure to use low lighting all the while.
What is the circadian rhythm?
It’s the body’s internal clock that coordinates a natural ebb and flow of different bodily processes happening at specific points throughout the day such as metabolism, immunity, sex drive, cognitive functions.
What is the amount of recommended hours of sleep?
7-9 hours is optimal, but it is also about finding the amount that works best for each person.
What is a good sleep routine?
Go to bed no wake up at the same time each day to establish and experience a regular sleep rhythm.
What governs what different hormones are released throughout the day?
The circadian rhythm, such as cortisol. This hormone is released in higher levels in the morning to get you moving and begins to decrease at night to help you fall asleep and achieve deep levels of rest.
What are some things you can do to create an environment ready for sleep?
- Your bedroom is media free
- Make your bedroom more like a spa, serene, restful, tidy, with no distractions
- Go to bed and wake up at the same time every day
- Create a dark, quiet and cool environment (60-67 degrees), use an eye mask, ear plugs, blackout curtains, white noise
- Avoid caffeine and alcohol after 2pm
- Get 20 minutes of sunlight each day
- Eat your last meal at least 2 hours before bed
- Take 5 minutes to brain dump worries, harvest gratitudes
- Take a hot epsom salt or aromatherapy bath
- Warm your bed with a hot-water bottle (great for stomach or menstrual cramps)wa
