In 2006 a study that followed more than 68,000 women for 16 years looked at the “Association between Reduced Sleep and Weight Gain in Women”1. It found that those who slept five hours or less a night were more likely to gain more weight than those who got seven hours of sleep a night.
Insufficient sleep dulls brain activity, specifically in the frontal lobe which is responsible for impulse control and decision making. This can most certainly lead to poor decisions due to a lack of mental clarity when it comes to food choices. In addition to the dampening of the frontal lobe, the brain’s reward center is stimulated when there is a lack of sleep. Stimulation of this area causes a person to look for something to make them feel good and this is often sugar and carbohydrate laden foods that feel comforting.
There are 2 very important hormones that control our appetite center and a lack of sleep can cause an imbalance in these hormones leading to weight gain and/or weight resistance. Sleep deprivation increases a hormone called ghrelin which triggers appetite and decreases one called leptin which signals that you are full.
The Affects of Poor Sleep on Your Body
If you have ever spent a night tossing and turning, you have likely already experienced the effects on your body the next day. Mood swings, fatigue and feeling out of sorts are common when it comes to a poor night’s sleep. Consistently missing out on the recommended 7 to 9 hours of shut eye nightly does more than make you feel groggy and grumpy.
The following issues are associated with chronic poor sleep:
- Memory issues
- Difficulty focusing and concentrating
- Mood changes
- Increase risk of accidents
- Lowered immunity
- Increased risk of high blood pressure and Diabetes
- Weakened immunity
- Weight gain
- Lowered libido
Pascoflair Night — Herbal Medicine Used as a Sleep Aid
Pascoflair Night is a synergistic combination of 3 medicinal herbal extracts including Passionflower, Lemon balm and Valerian. It helps you to quickly fall asleep as well as stay asleep for a restful and peaceful night. The best thing about the sedating qualities of Pascoflair Night is that there is no hangover the next day as well as it is non habit forming.
Pascoflair Night helps to reduce stress and promote relaxation without side effects or any hormonal impact.
Pascoflair Night is one of the best sleep aids in Canada suitable for adults. Each tablet contains 112.5 mg of dry extract Lemon balm Melissa officinalis (lemon balm), 125 mg of dry extract of Valeriana officinalis L. (Valerian root), and 80 mg of dry extract Passiflora incarnata L. (Passionflower).
Take 1-4 tablets before bedtime only (Nighttime use).
Tips For Sleeping Well
Below are some tips to help you get the sleep you need:
- Consistently maintain regular bedtime and waking up hours as much as possible.
- Get to bed no later than 11pm - go to bed 15 minutes earlier each week until you reach no later than 11pm.
- Avoid caffeine consumption (tea, cola, coffee, chocolate) within 4 to 8 hours of bedtime.
- Exercise regularly.
- Avoid daytime naps.
- Avoid eating a meal 3 hours before bedtime
- Avoid alcohol as the body metabolizes alcohol while we sleep- even just one ounce within 2 hours of bedtime will disrupt sleep.
- Take a relaxing bath with lavender and chamomile aromatherapy added to the bath water.
- Turn the lights down low throughout the house or light candles. Turn off the screens as the electromagnetic rays from computer screens, TVs etc. are very stimulating.
- Turn the heat down- maintaining an average of 21°C (70°F) in the bedroom has been shown to be the best temperature for the production of the sleep-inducing hormone melatonin.
- Keep a journal - if endless mind chatter is keeping you up, then write down your thoughts or to do lists in a bedside journal to allow your mind to calm down.