Blood Sugar Balance & Sleep

Tip 1
Tip 2
Tip 3

YAWN!

Oh hi there! Sorry, we were up late last night waiting for snow. Living in the south, any mention of the word “SNOW” has us all giddy and buying all the bread, milk, and toilet paper in the metro area.

Being in Atlanta, we don’t see much of the white stuff, so it is a BIG deal when we get it. Our northern brothers and sisters surely laugh at our antics but we don’t mind. Honestly, most of them would love to ship their wintry mix down to us anytime. I can only imagine months of cold snow and needing to go about daily life, regardless.

Here in Atlanta, we get out of school and work at the mere HINT of winter precipitation.

The weather forecasters said our area was projected to receive 1 to 3 inches over night. But alas, when we woke up, we only had a dusting.

Wah-wah-wah-waaaaaaaah…..

No sledding down our hilly street. No snowmen. No gazing out at the beauty of snow covering everything outside.

But hot chocolate was poured. We read books. We played games. We did puzzles. I cooked. All in all, it was a very good day, in spite of no snow.

OK, where was I?

Oh yes, SLEEP!

animal-dog-sleep

So here we are at my 3rd tip for managing your blood sugar and that has to do with getting enough shut-eye.

Did you know that we spend about one-third of every day of our life sleeping? At least we should.

Tip #3: Get enough sleep

What’s so important about getting good sleep?

Good sleep is vital for good health. Sleep deprivation can lead to many health issues:

  • It can raise the stress hormone cortisol which can cause weight gain, blood sugar imbalance, heart attacks, depression, and lowered immunity
  • It raises blood pressure which can lead to cardiovascular disease and stroke
  • It raises the hunger hormone ghrelin which increases food cravings and throws off blood sugar

Learning how to improve your sleep is not just a luxury – it’s a necessity!

How do you get better sleep?

Follow these 7 tips and rest assured (pun intended) that you will feel more rejuvenated and energized than you even imagined:

  1. Practice regular sleep rhythms by going to bed and waking up around the same time each day.
  2. Create total quiet and darkness in your bedroom.
  3. Avoid caffeine or reduce your intake after 12pm as it affects your sleep dramatically.
  4. Get regular exposure to daylight for at least 20 minutes a day because the sunlight triggers your brain to release melatonin, which is vital for healthy sleep.
  5. Eat no later than two hours before you go to bed because eating a heavy meal before sleeping messes up your body’s natural overnight detoxification process.
  6. Write down your worried thoughts before bedtime so you can free your mind and drop into a deep and restful sleep.
  7. Take a hot epsom salt and aromatherapy bath which raises your body temperature, helping you to doze off more easily.

Video on Sleep

I recorded a video where I talk about these important sleep tips – check it out!

What do you do now?

In my nutrition practice, I help clients implement these 7 tips and more so they can make the most of their sleep – and their health.

Click here now to schedule a time to talk with me today if you need the support and accountability to help you follow through like never before.

Stay tuned for my next blood sugar balancing tip.

Until then, sleep tight!

Caitlin

 

 

 

-Caitlin Russell MS RDN CLT

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