• Diana Fletcher

You are Getting Sleepy......


Many of you have heard me say this again and again, but it is the most important way to succeed, be happy, and accomplish what you want to in your life!

If you want to reach your goals and make changes in your life, you have to make sure you are getting enough rest.

Adults need 7-9 hours...I know! It seems impossible.

But it is possible.

You will be happy you made the effort and commitment.

You will  be sharper, more creative, and so ready for new challenges!

Learn a little bit more and it may keep you fired up to get more sleep....

  • If you want to sharp and at your best, get enough rest. Your brain needs the recovery time as do all your bodily systems. Not only does your brain need the rest, physically, it is a time for your body to re-adjust. Do you want to be healthy? Sleep.

  • Sleep deprivation messes up your internal clock. There are neurons called the suprachiasmatic nuclei (SCN) that sit above your two optic nerves. The SCN monitors the light coming in through your eyes and regulates vital rhythmic functions throughout the body, including temperature and the release of hormones.

  • When you do not get enough sleep, there is a decrease in the hormone, leptin, which signals your brain that you have had enough to eat. There is also an increase in ghrelin, the hormone that sends signals  to your brain that you need more food for energy. Think about it---You may be sabotaging your weight loss efforts when you don't get enough sleep!

  • Sleep deprivation will impair your body's ability to metabolize glucose. This can prompt the body to increase its production of insulin. Short version: Over time with this over production of insulin, an insulin resistance can be created. (Marks adult-onset diabetes). (Experience Life Magazine, December, 2010)

  • Every 90 minutes your body will go through five stages of sleep. If you do not go through all the stages, especially your fifth stage of REM sleep, you will have more of a tendency to feel anxious and irritable. Your immune system will be weaker.

Many people have gotten so used to sleep deprivation, they do not realize they are sleep deprived. (If you are falling asleep during the day, or feeling very weary, you are not getting enough sleep---or perhaps your rest is being disrupted.)

You may not even realize that you are sleep deprived. For a fun little game to see how sharp you are RIGHT NOW, go to:

Check this out if you have 4 minutes and 11 seconds----Arianna Huffington agrees we need more sleep and has a couple entertaining tidbits to say about itin"Ted Talks: Arianna Huffington: How to succeed? Get more sleep"  Click Here

(In this short talk, Arianna Huffington shares a small idea that can awaken much bigger ones: the power of a good night's sleep. Instead of bragging about our sleep deficits, she urges us to shut our eyes and see the big picture: We can sleep our way to increased productivity and happiness -- and smarter decision-making)

Additional Notes from Diana:

Tips for better sleep:

  • Have "down time" before you get into bed. Turn off the computer and              television an hour before it is sleep time. Let your eyes and brain relax.

  • Do not eat a large meal right before bed.

  • Avoid alcohol and smoking before bed. (Yes, the glass of wine helps you     get to sleep, but a few hours later, you are waking and restless.)

  • Make your bed comfy and warm.

  • Take a hot bath or shower before bed.

  • Read something fun and mellow as you relax under the covers.

  • Dim all lights in your bedroom.

  • Do not invite a computer or phone into your bed. Ever.

Sweet Dreams....

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