These are continuing notes from my weight class. The previous notes were about the importance of sleep. This is a continuation of that presentation.

– Lepton levels decrease, and peptide. and ghrelin increase Ghrelin (feel more hunger)
– If you sleep deprived the Ghrelin will increase.
– People who are sleep deprived feel more hunger. thinks they are hungry want higher calory foods such as chips, nuts and candy.
– People have a tendency to overeat on those high calorie foods.
– We have less energy for exercise or activity.
– Can influence our metabolic rate: saves higher.
– How our body handles glucose, less than 4 hrs. sleep for 20 yrs. 40% less able to clear glucose from their blood. Blood sugar was elevated.
– Set goals to improve your sleep
– Some notice they feel more depressed when sleepless.
– Response time is lower on the sleep deprived.
– Set a habit of sleeping pattern that is adhered to weeknight and weekends.

Sleep apnea: a disorder where your breathing gets interrupted through the night. It will increase your stroke and heart attack chances.

Sleep apnea systems:
– Walking up with a sore or dry throat
– Loud snoring
– Waking up with a gasping sensations
– Sleeping or lack of energy during the day
– Sleepy while driving
– Morning headaches
– Restless sleep
– Forgetfulness, mood changes, and a decreased interest in sex.
– Reoccurring awakening or insomnia
– The doctor has a screening process to see what to look for.

Things that interrupt your sleep:
– Stress
– Don’t exercise
– Not being able to turn off your brain at night
– Waiting for kids to come home
– Having a partner who has a different sleeping pattern than you.
– You need to find something that will relax you like a good book or a warm bath that tones down the body.
– Some like a long commute as it gives time to destress from work.

Environment:
– Change your environment that interrupts your sleep.
– Turn off the noise. TV etc. neighbors that make noise.
– A different pillow or bed can make a difference.
– The trick on travel is to take your own pillow.
– Correct temperature.
– Behavior: have a set schedule.
– Will follow a routine, like reading a book.
– Don’t eat before you go to bed. food just sits here that keeps you awake. Makes one uncomfortable. If you’re hungry maybe have a small snack to not walk up to hunger. Don’t go to bed too full or too hungry.
– Increase metabolism is done by exercise

Things to help to sleep:
– Some will create a relaxing place to visit every night in their mind. Use all your sense involved.
– Write things on a list to write things down so you don’t stew over there.
– Think of 5 things you are grateful for. Have mind think of positive things. Many say this really helps.
– Some will have stress dreams. Missing class in college. not completing something, lost or nightmares.
– Some need a fan or moving air to sleep.

Do you have something to add? If you do, please share in the comment section of this blog.