MOMENTUM June 2020 | Page 18

SELF HELP 8 MOMENTUM DR. SERGE GREGOIRE, PH.D, CCH Functional Medicine Doctor 281-616-3816 [email protected] www.nutrition-houston.com How to get a GOOD Most modern lifestyles cause a lot of pressure, stress, and anxiety. One of the most common side effects is sleep disturbance. According to the National Sleep Foundation, several components define healthy sleep, including: - The short duration between lying down and falling asleep - Regular sleep consisting of seven to nine hours in a 24-hour period - Continuous and non-interrupted sleep during the night - Feeling energized and refreshed the day after - Being able to be fully productive during the morning hours - Absence of abnormal behavior during sleep, such as snoring, restlessness, and sleep apnea Sleep is necessary to maintain the function of numerous physiological processes, including: - Memory consolidation - Immune system optimization - Reduction of oxidative stress - Regulation of hormones (promote weight loss) - Sleep optimizes cognitive function - Sleep maintains a healthy heart - Is anti-inflammatory Chronic sleep deprivation increases the likelihood of risk factors for heart disease, including: - Hypertension - Type 2 diabetes - Obesity Additionally, sleep-deprived individuals reported eating more meals per day due to increased appetite. Scientists explained this phenomenon as the effect of sleep on the regulation of hunger-suppressing hormones. Many activities may improve sleep quality, such as: - Exercising regularly - Practicing yoga - Meditation/praying - Taking a warm bath - Listening to calming music There are also some habits that individuals may want to adjust or remove from their daily life altogether to improve sleep habits. - Avoid using phones or laptops before bedtime. The National Sleep Foundation suggests avoiding the