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We all have different style for everything in life, different values, different goals, but we all do have something in common. We all want to be healthy & happy.
Our body is designed to be awake during the day and to sleep during the night to recover. But we've come a long way since going to bed when the sun sets and waking up when it raises. Nowadays, most of sleep with totally different timetable. Probably most of days we are woken up by the alarms or screaming children, but very rarely we will wake up naturally. Most of us are going to bed around midnight, keeping ourselves awake by watching a TV with bright lights in the room or reading news, catching up on social media before going to bed. By doing that our brain has no opportunity to relax and wind down, so it means we are skipping the most important part of our sleep.
What role does each state and stage of sleep play?
NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
* Between being awake and falling asleep
* Light sleep
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.
Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.
The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be. 
How to improve your Health and Weight Loss
* Establish your own bedtime routine.
* Take time. Do things to make you feel calm. Have a warm soothing bath.
* Go to bed around 9.30pm, or before 10pm the latest.
* Switch off your phones, iPads, TV and all electronic items before bedtime.
* Keep the lights low. If the natural lights wake you up or you have street lights, use a blackout blind to stop your brain being distracted to be awake.
* If you had a stressful day, do a little bit of stretching before bed. That will help relax your muscles.
* Eat magnesium rich foods - brocolli, spinach, nuts as these help the body to sleep.
* Have sex :D Probably some of you didn't come to this bit! But if you did, sex is an excellent way to relax!
Sleep and the New Mum
The Food - Sleep Connection
How good is your sleep, that will impact your appetite and the foods you choose. After a good night sleep, your body is happy and craves healthy foods. After a night of poor, broken or not enough sleep, your body becomes hungry and craves bad fat, sugar and caffeine.
Do you wonder why?
Because they quickly increase your energy levels. That's why you feel like eating some sugary foods and coffee when you wake up or to have a high fatty foods when you feel hungover. Your blood sugar levels will then drop rapidly, leaving you even hungrier and more tired then before.
All the extra sugar will lay more fat on your tummy and love-handle area, project you into a very damaging cycle of highs and lows, give you a serious sugar-for-energy addiction and cause of poor quality of sleep.
Tips How to Improve Your Sleep Routine
* Eating your last meal of the day of green leafy vegetables and good quality meat, at least 2 hours before going to bed.
* Have a bath.
* Drink a camomile tea before bed or glass of water.
* Go to bed before 10pm.
* Relax listening calming music or meditating in bed.
* Make a room really dark, switch off all distracting electronics and let your body relax and fall asleep naturally.
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Have a great evening and speak to you soon!
 National Sleep Foundation
Passionate about fitness, happiness, dreams!