Healthy Eating for Busy People - Dietriffic.comHealthy Eating Advice from a Professional

Would you like to be more productive, resourceful, creative, and focused every day? I know I would! Well, this may not be as far away as we think. What if I were to tell you it was simply through the power of sleep?

Sleep deprivation may sound pretty severe, however it is defined merely as a general lack of the necessary amount of sleep.

Many people who suffer from sleep deprivation opt for caffeine, high sugary foods, or prescription drugs in an attempt to stay awake and increase their productivity. Freelance writers are particularly guilty of this, often working late to meet deadlines, replying to emails, or catching up on RSS feeds etc.

Being sleep deprived can make us experience:

• Low mood
• Lethargy
• Reduced ability to absorb knowledge
• Poor memory
• Lack of concentration
• Difficultly communicating
• Critical thinking
• Time wasting

I can remember many of these symptoms as a student studying late a night, and would often end up reading a paragraph over and over again as the passage just wasn’t sinking in. Not a very productive way to study!

It is true that many people believe they cannot be successful and sleep for 8 hours each night, with many sacrificing sleep, as an unnecessary luxury, or time waster. But, it has been suggested that by cutting back on sleep we become 25-50% less productive.

Experts suggest we need around 8-9 hours of sleep each night to recharge. In his book “The 26 Hour Day How to Gain at Least 2 Hours a Day with Time Control,” Vince Panella tells us that lost sleep accumulates over time as a sleep debt, which must be repaid by proper sleep one way, or another.

Many people state they feel worse after 8 hours sleep, however Mr Panella states this is because your body has spent so much time sleep deprived, that it takes time to adapt again, being comparable to “cold turkey,” in some ways.

So, how can you gain more sleep and reduce your sleep debt? Vince Panella suggests:

1. Get optimum sleep every night – an average of 8 hours. If you think you are severely sleep deprived you need to add 30 minutes extra for 1 week, then 15-30 minutes each following week, until you begin to feel alert throughout the day, and begin waking up before your alarm each morning.
2. Establish a regular sleep schedule by going to bed and getting up at the same time, even at weekends!
3. Aim for sleep in one continuous block, if possible. This way your body receives better mental recovery as it is allowed to reach a deeper REM sleep cycle.
4. Make up for lost sleep on a consistent basis, rather than accumulating a sleep debt again.

It is also important to remember that eating a healthy diet can help your sleep ability:

• Try not to eat late at night.
• Consume smaller meals.
• Drink plenty of water.
• Avoid caffeine, and caffeinated drinks.
• Avoid spicy foods

Sleep is so important for your mental, physical, and emotional well-being, and it should be something you truly value. Start tonight!

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