Today is Wednesday, January 15th
The Topic of the Day: House Cleaning: The Bedroom
You may be thinking, where is she going with this house cleaning series now? Did you know the bedroom is where we should spend approximately 2555 – 2920 hours sleeping per year! Sleep is important. We sleep 1/3 of any given year because we need sleep for our bodies to heal, but did you also know we need sleep for weight maintenance?
Sleep matters because when we are sleeping, the hormone cortisol is sleeping too. If we awake, cortisol awakens too and stands guard on the receptors of our cells and can cause insulin resistance. Insulin resistance often leads to weight gain because glucose (sugar) is unable to metabolize readily. What does all this mean?
During the night, we are not eating. Our lungs need to breathe, our hearts need to beat, our brain constantly ticks and our kidneys continue to make urine. All these processes need glucose (sugar) to make them function properly. Since we are not eating during the night, our amazingly created livers make glucose (sugar) for us and dump it into the bloodstream to be utilized by our cells. Insulin is called out of the pancreas to open the receptor doors and let the glucose (sugar) into the cell to be burned. But CORTISOL is standing on guard and blocking the way! Now some of the glucose the liver dumped can’t get into the cell to metabolize, and excess glucose often ends up getting stored as fat and we gain weight. Yikes! Not what we want. Did you know that many kids are starting to get a “tire” around their abdomens from waking in the night due to texts or insta-messages?
One way to improve insulin resistance is exercise. Exercise will open the receptors and keep them open for up to 18 hours so exercise is important on a daily basis. Morning or daytime exercise is often better, because exercise later in the evening can rev you up too much.
Plain hard work during the day is one of the best medicines for a good nights sleep. Two remedies for me are thanking and asking God for a good sleep and reading a really hard, brain- busting book that “wears me out,” trying to discern what the author is saying, such as Plato’s Republic. It is exhausting!
Children should turn their cell phones off at night so not to interrupt their sleep.
Take action today:
1. Pray for help and seek help if you are not sleeping well.
2. Stick to a bedtime routine.
3. Do not drink alcohol. It can actually wake you up in the middle of the night. Try my faux wine spritzer if you are drinking wine at night.
4. Try eating a few bites of cottage cheese before bedtime to prevent hunger and for a calming effect (due to the proteins being precursors to serotonin!)
5. Exercise during the day and read a tough book.
Recipe for Faux Wine Spritzer = 40 calories, 13.3 g carbohydrate
2 oz. cranberry or pomegranate juice = 32.5 calories, 8.5 g carbohydrate
3 oz. Bragg’s Concord Grape and Acai vinegar juice = 7.5 calories, 4.8 g carbohydrate
5 oz. La Croix sparkling water = 0 calories