TB12 Sleep

<p><span style="font-weight: 400;">Not only does poor sleep affect our decisions around food, our decisions around food can also impact our sleep. Diets high in refined carbohydrates and sugar and low in fiber are associated with less REM sleep and more awakenings during the night. Learn how to eat smarter, sleep better, and live a healthier life</span><span style="font-weight: 400;">. </span></p>
<p><span style="font-weight: 400;">1 in 3 Americans don’t get enough sleep. That number is staggering…almost as staggering as the negative impact lack of sleep has on our health and wellness. Chronic lack of sleep and poor-quality sleep has been associated with health issues like depression, type 2 diabetes, heart disease, and obesity, while also suppressing our immune system. It’s important to consider both quantity – how long you sleep – and quality – how well you sleep. </span></p>
<p><span style="font-weight: 400;">While people’s circadian cycles differ (night owls vs. morning larks), the goal for people over 18 is a minimum of 7-hours nightly. Those under 18 need a lot more to help support growth and development.</span></p>


<h2><span style="font-weight: 400;">Here’s what happens if sleep quantity and/or quality suffer:</span></h2>


4-ways-your-diet-inline

<h2><span style="font-weight: 400;">Eat for Better Sleep</span></h2>
<p><span style="font-weight: 400;">Here’s what you can do to maintain a diet that will support healthy sleep every night:</span></p>


<h2>More sleep tips:</h2>
<ul>
<li>Go to bed and wake up at the same time every single day</li>
<li>Place all electronic devices outside the bedroom, this means no TV’s in bedroom</li>
<li>Dim the lights in your house in the 2-3 hours leading up to bed</li>
<li>Aim for at least 30 minutes of exercise daily, ideally 2-3 hours before bedtime</li>
<li>Consider blue light blocking glasses, as blue light exposure can interfere with your ability to fall asleep and sustain deep sleep</li>
<li>Take a hot shower before bed, as this is a great way to relax your body for a night of deep sleep.</li>
</ul>


Connecting the Dots: The Relationship Between Sleep and Nutrition

TB12 Sleep

Slower Metabolism

We Eat More

Poor Food Choices

Suppressed Immune System

Sleep Cleans the Brain

Eat a well-balanced, nutrient rich diet

Limit Alcohol

Avoid large, high fat meals in the hours before bed

Limit caffeine to 1 cup daily in the morning

Make dinner the smallest meal of the day

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