Great Weight Loss Tips – Sleep and Alertness Medications
Looking at a new me weight loss program? Sleep allows the body to relax, repair tissue and regenerate new cells throughout the body. Any effective weight loss programs will have the sleep component as a top priority. As an Airline Pilot in a harsh environment, I am always concerned that I am at my best; alert mentally, and able physically. All sleep is comprised of both Non-Rem (physical restoration) and REM (mental restoration) segments. Both components must be considered for not only performance, but for any effective weight loss programs to be successful.
Physical restoration occurs during non-REM sleep segments. Physiological and mental activity slows.
Non-REM sleep consists of four stages. Stage 1 & 2 are called “light sleep” and Stages 3 & 4 are “deep” sleep.
Mental restoration occurs during REM sleep segments. Physiological and mental activity increases. REM sleep is associated with an active brain that is dreaming with bursts of rapid eye movement that, quite possibly are following dream activity.
Sleep Cycles
A typical [desirable] eight-hour sleep session contains five sleep cycles. Each cycle begins with non-REM sleep followed by REM sleep. The best physical restoration occurs during the early cycles. Best mental restoration occurs during the latter cycles.
NOTE: If you awaken during the night, then fall back asleep, you repeat the first non-REM stage of the cycle you interrupted.
As we get older, our need for sleep decreases, we sleep less deeply, and are disrupted more easily. Our internal Circadian Clock though, regulates our sleep/wake, digestion, performance, temperature and melatonin secretion cycles.
Sleep Environment and habits
The location of the room should be such as to have a quiet environment, and the sleep surface should be comfortable. Make sure the room is dark. If not, select a room with a night curtain, or purchase one.
A cooler room temperature is more desirable than a warmer one. Use the bedroom for sleep, not for office work or exercise. Practice a regular pre-sleep routine, such as a walk, reading, or meditatio
Plan out exercise periods though, about three to four hours prior to your sleep time. Do not eat a large meal just prior to sleep, as this may adversely affect your gastrointestinal circadian clock.
Caffeine
Use caffeine strategically, not when already alert. Caffeine stimulates the heart and central nervous system and often causes headaches, sleeping problems, anxiety and nervousness. Expect elevated blood pressure and blood sugar levels and gut irritation.
Diet Pills/Energy Boosters
Understand the ingredients. Many contain ephedrine and increase heart rate, pulse and body temperature. May cause dizziness, heart attacks and strokes. Read the label! I recommend Shaklee nutritional products as they are all natural, and contain no additives, fillers, or accelerants such as ephedrine.
Alcohol
Most widely used sleep aid in U.S. More than a couple of beers or glasses of wine can totally suppress REM sleep in the first half of a sleep period. Alcohol withdrawal fragments sleep in the second half of a sleep period. You wake up before entering stages 3 & 4 of the REM sleep. Cycle repeats over and over.
Melatonin
Melatonin is a hormone secreted by the pineal gland and helps regulate the internal circadian clock. Over the counter doses are usually too high. Real science still is unclear on how additional Melatonin reacts to the bodies’ internal secretion levels. Reported side effects include headache, abdominal pain, nightmares, mild depression, morning grogginess and low sex drive.
Benadryl
Benadryl is an antihistamine. Interferes with non-REM sleep. Can cause sinus pain, ear blocks and bloody nose.
Remember to eat well, exercise, drink lots of water, and care for your central nervous system. Effective weight loss programs include sleep, and respect for medications. Consider food supplements to fill in the nutritional gaps. Better sleep for repair is essential and will work in harmony to help you experience optimum health.
