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Lack of exercise - dangerous for mind and body
Later you may skip the gym and pick up takeout on your way home to your family -- no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep. It starts out innocently enough. You may be able to fight off sleepiness. Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss. If you accumulate too much sleep debt, your body will crash. Understanding the Sleep-Diet Connection The sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs. Continued On average, we need about 7. The two hormones that are key in this process are ghrelin and leptin. A lot, says Breus. First, look at how much you sleep vs. And there are some people who get 7. Trouble-shoot both with improved sleep hygiene, he says. For starters, avoid any caffeine in the afternoon because it will keep you in the lighter stages of sleep -- which are associated with poor sleep -- at night. Breus recommends only decaf from 2 p. Exercise also helps improve sleep quality. How soon before bed should you exercise? It depends -- everyone is different. Watch what you eat before bedtime. Heavy, rich meals before bed can also increase risk of heartburn , which will certainly keep you up all night. What if you are getting enough hours of sleep but wake up and feel sleepy the next day? After conducting a thorough evaluation and sleep study , in which you are monitored while sleeping, the sleep specialist can help identify any underlying problem. Together you can develop a treatment plan so that you get more high-quality sleep -- and maybe even slim down. PLoS Medicine; December , vol 1:
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