IN YOUR DAILY DOSE: today is research that supports past studies that link your sleep habits to weight management.

MAKING CHANGES: Here’s what you can do to support your weight loss and improve your cognitive abilities.

FACT OR FICTION: Chocolate has been in the news as the newest healthy, sweet indulgence. But, is it as healthy as you might believe?  

In The News

Researcher from the U.K. have completed a study that supports past research demonstrating people who sleep 6 hours or less are heavier sleepers and carry extra weight around their waistline.

SOURCE: https://www.sciencedaily.com/releases/2017/07/170731225418.htm

Daily Health Tip

Sleeping eight to nine hours each night will not only improve your overall health, but will also help your maintain or lose weight and boost your brain power. Want to do better at work? Get better sleep!

Making Changes

Sleep is essential, but not as easily acquired as you may have imagined. Although you are asleep, it doesn’t mean the sleep you get is quality rest. To ensure you protect your health, try some of these strategies.

1. Sleep in a completely dark room. If you can see your hand in front of your face, the room has too much light. Light reduces the amount of melatonin you produce, which in turn reduces the quality of your sleep.
2. Get exposed to bright light in the morning hours to signal your body to shut down your melatonin production and get ready for the next night.
3. Exercise during the day.
4. Cut off your caffeine intake after 2pm.
5. Take 15 minutes to unwind before going to bed.
6. Use your bed for sleeping or intimate relations with your spouse - and nothing else. Television, work, and other digital equipment should be left for another room.
7. Stop eating at least three hours before going to bed. Adding calories at a time when your body doesn’t need it increases your metabolism when it should be resting.
8. Use blue blocking lenses after the sun goes down to signal to your body that it’s time to start producing melatonin. Most digital equipment produces blue light which has the biggest effect on melatonin.
9. Adjust the temperature in your room - keep the thermostat between 67 and 70. As you fall asleep your core temperature begins to drop. Sleeping in a warm room disturbs your sleep.

Daily Affirmation

I make smart food decisions at restaurants.
I carefully select food at restaurants because I care about my health. Temptations are abundant, but I choose wise options that support my goal of eating nutritiously.

Fact or Fiction?

Chocolate has been in the news as the newest healthy, sweet indulgence. But, is it as healthy as you might believe?  

Turns out it’s the flavonols in the chocolate that are healthy for you - but not the additional sugar, carbs and milk added to the chocolate. That’s why the darker the chocolate you eat, the healthier it is. Dark chocolate - 70% cocoa and above - has less sugar.

Have a wonderful day!

Your Healthy Life America Team