Exercise, Diet, and Sleep

Had taken the trouble keep eating and keep jamming the gym still feeling uninspired, tired and difficult to lose weight. What is lacking? Sleep. Yes, we are paying less attention to our sleep. With a healthy sleep, sufficient and quality, we wake up with fresh, healthy, and energetic. We also know that all living creatures need sleep. So important process of sleep, newborns spend 22 hours a day in a sleep state in order to ensure the normal growth process. In addition, you are announcing that our immune system work optimally only when sleeping? By because it, keep in mind that all kinds of vitamins that we give to our sons and daughters will be useless if they are sleep deprived.

A.      Sleep and Obesity

The problem was the most dangerous moment is sleep apnea or stop breathing during sleep characterized by snoring and excessive sleepiness, fat people snore average. However, the race asia, including Indonesia, do not need to suffer from sleep apnea fat. The structure of the narrow jaw and neck short people asia common cause snoring problems perceived. Stop breathing during sleep will cause sufferers wake up multiple times (no wake) when sleeping. As a result, he will always be in a state of lack of sleep, despite adequate sleep. No wonder if the sufferer is easy once sleepy.

The lack of sleep, either due to poor sleep quality or less hours of sleep increases appetite. This condition is caused by increased levels of ghrelin (hormone appetite enhancer) and decreased levels of leptin (hormone controlling appetite). The lack of sleep also causes people to lazy to exercise. To solve this problem circle, sleep apnea should be addressed first. Having improved the quality of sleep, losing weight will become easier.

Various studies have also shown that treatment of sleep apnea will improve a person's health condition. Sleep apnea has long been associated with hypertension, heart disease and stroke. Decrease in oxygen levels and processes fragmented sleep will trigger a chain reaction that increases blood pressure and blood viscosity. This is why the current administration of treatment of hypertension, heart disease, and stroke has been put in a sleep laboratory examination. In fact, in June 2008. IDF (International Diabetes Federation) has recommended that all patients with type 2 diabetes examined the possibility of sleep apnea.

How about your own? For daily activity, how many cups of coffee should you drink? What about energy drinks? Consider. The more you feel tired, the more caffeine you need. Not only caffeine, sugar or companions like artificial sweeteners have become daily consumption. In fact, teenagers drank cola as a complementary meal. It's certainly less healthy. The more caffeine you drink, the more disturbed our sleep well at night. Caffeine will influence members 9-15 hours. Therefore, set the consumption of caffeine, caffeine enjoy safely, ie approximately 12 hours before bedtime.

B.      Exercise and Sleep

Everyone knows the benefits of exercise for health. Regular exercise makes us healthy, fit, alert, and full of vitality. People with sleep apnea who are in the care exercised was still recommended. However, to gain maximum benefit exercised his time must be set properly. The time lapse between the sports is the recommended sleeping three hours.

Many people think that exercise makes the body tired so they can sleep more easily. This statement is not entirely true. While doing body work, levels of adrenaline in the blood will increase. Consequently, although the body tired, the mind remains fresh, making it hard to sleep. Research Professor. Livingston shows the relationship between the core body temperature to sleep. At bedtime, the body temperature will decrease. Exercise will increase your body temperature, so we need time to bring it down before bed.
Unfortunately, many fitness centers are open late into the night. There are also many modern people who exercise at night because of various reasons such as a new chance, waiting for the traffic, or to help you sleep. In fact, the best time to exercise is in the morning or late afternoon. Sports at night will be difficult to sleep. Some people who have a "debt" is still sleeping to sleep after exercise even though the quality is reduced. Not surprisingly, after they wake up still feeling tired even after a good sleep.

Just sleep that can improve cognitive ability, mental, and emotional. None of the substances can replace sleep. That is, the ability of concentration, analysis, creativity and thoroughness we are highly dependent on sleep the night before. Sleep is not a lazy attitude. Indeed, healthy sleep will improve our productivity.
Prof. Dement, the father of medicine in the areas of sleep, put forward the concept of health-called Triumvirate of Health. According to him, in order to achieve perfect health we need to pay attention to three factors, namely the balance of nutrition, regular exercise, and healthy sleep!