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The Fatigue Insider Blog

Sweet Dreams: How is sugar ruining your sleep?

Sep 25, 2019 ISS Comments (0)

 

It’s a hard pill to swallow, but if you eat garbage, you’ll sleep like garbage too.
 
A 2016 study in the Journal of Clinical Sleep Medicine found that eating sugar before bed was associated with “lighter, less restorative sleep with more arousals.” They found that participants whose diets consisted of more sugar and fat spent less time in deep sleep, a phase that is essential for cell-regeneration, recovery, and immune function.
 
They also discovered that those who ate more sugar had more trouble falling asleep, and were more likely be pulled out of deep sleep without waking up, which can leave you feeling chronically tired even if you get the right amount of hours.
 
This can also work in reverse, as individuals who are getting more high quality sleep are less likely to gravitate towards sugar and refined carbohydrates for an un-sustainable energy boost.
 
The study also linked fibre intake with deeper, more restorative sleep. They posited that a diet rich in fibre, with less sugars and simple carbohydrates and may be a useful tool to improve sleep. If you want to start sleeping more soundly, try slowly cutting back your sugar intake to see if that helps you wake up more well-rested.

 

 

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Simple yoga poses to help you get some shuteye

Sep 18, 2019 ISS Comments (0)

Yoga can be a gentle way to help you wind down at the end of the night and bring some awareness back into your body. An American national health interview survey (NHIS) found that over 55% of respondents reported improved sleep, and 85% reported reduced stress. We’ve included some of the most relaxing yoga poses to help relieve your muscles and get you ready for bed.

Child’s pose (Balasana)
Try this kneeling pose with your legs hip-width apart and your arms either by your side or stretched out in front for additional spine lengthening and shoulder relief.

 

 
Standing Forward Bend (Uttanasana)
Bend forward with your hands clasped to the opposite elbow to achieve a hamstring, calve and hip stretch and provide relief to your neck and shoulders. Shake your head ‘yes’ and ‘no’ to release tension in your neck, and softly bend your knees if the hamstring stretch is too intense.

 

Legs up the wall (Viparita Karani)

 This pose not only releases tension in the lower back and stretches the hamstrings, but also allows your circulation to re-adjust, taking pressure from the feet and ankles and increasing blood flow to the upper body. Try to get your legs as close to the wall as your hamstrings allow.

 
Corpse Pose (Savasana)
Traditionally the final pose in a yoga class, use this pose to centre your thoughts, focus on your breathing, and allow every muscle in your body to relax.


 

 

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