Day 72 … Days till Weigh-In: 15
I've always loved the idea of sleeping but unfortunately the quality of my sleep hasn't always been good. As I've gotten older my sleep has gotten considerably better (last 2 years). I now have a much deeper, uninterupted sleep and I actually look forward to sleeping and spend
a lot of time at it, probably more so than the average person. For example,
between Thursday night and Monday morning I slept about 46 hours. Granted I was
on vacation Friday and Monday which made that easier, but I consistently sleep 8 hours a night and usually closer to 9, and I did this before I knew of any associated health benefits. But it turns out in recent years there has been a
lot of research done on the subject of sleep. There are numerous studies that
demonstrate the importance of getting a good night sleep vs. the dangers of
sleep deprivation. And so I’m dedicating today's post to the many health benefits
of getting a good night sleep and what we can do to encourage even better
sleep. The more nights we can string together with deep, uninterrupted sleep,
the greater the health benefits.
Here you go:
1. Improves
Memory
2. Increases
Longevity
3. Curbs
Inflammation
4. Enhances
Creative Thinking
5. Improves
Productivity
6. Increases
Attention and Focus
7. Magnifies Weight Loss & Maintenance
8. Natural
De Stressor
9. Avoid
Car Accidents
10. Natural
Anti-depressant
The fact is everyone experiences trouble falling
asleep occasionally. But here are 5 things
that can help:
1. Make
sure all lights are off – room should be completely dark (whatever room you are
in prior to going to sleep, try turning down the light there an hour before bedtime
to prep yourself)
2. Do
not eat for 2-3 hours before bedtime (your organs need to sleep with you…)
3. Do
not exercise 2-3 hours before bedtime (endorphins will keep you awake)
4. Try
to keep mealtimes and bedtimes consistent (your body has natural patterns –
this helps)
5. Try
a sleep supplement (2mg of Melatonin is non-addictive and can help you have a
deep, restful sleep while waking up refreshed)
http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips
http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips
The importance of a good
night sleep is undisputed. The health benefits are impressive. This is a worthy
goal.
Tracker: 
| Daily Tracker | ||||
| [42] | Date: | Tuesday 3/25/14 | ||
| Time | Qty | Food | Calories | Sub |
| 7am | Breakfast | |||
| 1 | Kaiser Roll | 175 | ||
| 2 | Scrambled eggs, american cheese & bacon | 420 | ||
| 1 | *Org. Mixed Greens - no dressing | 0 | ||
| 1 | *Decaf Hazelnut Crème | 30 | ||
| 30oz | Purified Water | 0 | ||
| Breakfast Calories: | 625 | |||
| 10:30am | Snack | |||
| 1 | *Organic Amazon Coffee w/ND creamer | 30 | ||
| 1 | *Baby carrots | 30 | ||
| Snack Calories: | 60 | 685 | ||
| Lunch | ||||
| 2 | *Multi Grain Bread w/PB2 & Jam | 380 | ||
| 1oz | Pretzels | 100 | ||
| 30oz | Purified Water | 0 | ||
| Lunch Calories: | 480 | 1165 | ||
| 2pm | Snack | |||
| 1 | Sm. Golden Delicious Apple | 60 | ||
| Snack Calories: | 60 | 1225 | ||
| 5pm | Dinner | |||
| 5 | Baby White Potatoes w/1pat Butter | 300 | ||
| 1ea | Rotisserie Chicen Leg & Thigh (no skin) | 300 | ||
| 2c | *Brocolli Florets | 50 | ||
| 4c | Purified Water | 0 | ||
| Dinner Calories: | 650 | 1875 | ||
| 6pm | Snack | |||
| 1 | *Decaf Hazelnut Crème | 50 | ||
| Snack Calories: | 50 | 1925 | ||
| Total Calories Burned: | <80> | |||
| Total: | 1845 | √ | ||
| ***Daily Caloric Goal: | 1900 | |||
| Water (1 cup per circle) | ||||
| O O O O O O O O O O O O O O O | 12 cups | |||
| 1 cup = 8 fluid oz = 0.24 liters | ||||
| Time | Activity | Burned | ||
| 20min | Brisk Walk (freezing)… | <80> | ||
| Total Calories Burned: | <80> | |||
| *Calorie/Activity calculation: 20 or 30 Calories for every 5 minutes (depending on exertion) | ||||
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