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Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
Lose weight while you sleep copyright © 2009 terry shintani, md,
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Lose weight while you sleep copyright © 2009 terry shintani, md,

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  • 1. COPYRIGHT © 2009TERRY SHINTANI, MD, JD,MPH, KSJLose WeightWhile YouSleep™
  • 2. YOU CAN DO TO HELP YOUR BODYBURN MORE CALORIES WHILE ATRESTWebhealthforyou.com
  • 3. Look around you on your morning commute. Do younotice how many people are trying to catch a little extrasleep? (Hopefully you‟re commuting by train or bus,rather than car when you see this). Many of us chooseto make do with fewer sleeping hours because we wantto be more productive.Webhealthforyou.com
  • 4. Do you think of sleep as a waste of your valuable time?Well consider this: a good night‟s sleep (8 hours formost people) may actually save you time… ALL DAYLONG! When your mind and body get the rest theyneed, you have more energy and can think more clearlythan when you are tired. By the same token, your bodyis more productive, too…especially when it comes tometabolizing your food.Webhealthforyou.com
  • 5. When your body has had a chance to refresh, renew,and repair itself over night, all the processes thatcontribute to healthy weight are able to function better.Keep in mind that the choice to get a good night‟s sleepeach night is just as important as the choices you makein eating and exercising to achieve your weight lossgoals.Webhealthforyou.com
  • 6. WARNING!Don‟t turn into a hibernating bear. Too much sleep canbe just as unhealthy as too little sleep and can be asymptom of depression or another underlying problem.You also should avoid oversleeping to make up for apoor night‟s sleep. Doing that for even a couple of dayscan reset your body clock and interrupt the sleep habityou‟re trying to establish.Webhealthforyou.com
  • 7. YOU’RE GETTING TO BE A HABIT WITH MEEstablishing good sleeping habits is the key togetting a good night‟s sleep. Believe it or not, youcan actually train yourself to fall asleep quicklyevery night, or you can get into the bad habit oflying in bed for a long time, tossing and turning andworrying.Webhealthforyou.com
  • 8. Some people have chronic sleep problems. Others (andI‟m one of them) just sometimes have trouble fallingasleep because they‟re worried or stressed out. Howabout you? Do you have trouble falling asleep? Do you fall asleep easily, then wake up 5 hours later andcant fall back asleep? Do you wake up several times during the night and havetrouble staying asleep?Webhealthforyou.com
  • 9.  All of these disruptions affect your weight loss abilities.Fortunately, there are many things you can do to “takeback the night” and get the sleep you need. First, do your best to keep a regular schedule. As muchas possible, go to bed and wake up at the same timeeveryday, even on the weekends. As you make this ahabit, your body will start to expect sleep at the sametime each day and automatically get into „sleepy mode‟when the time is right. Now that you‟ve woken up to the importance of a goodnight‟s sleep, you‟ll want to do everything you can toensure that you get your sleep RDA with the following:Webhealthforyou.com
  • 10. 9 SIMPLE THINGS YOU CAN DO TO GET A GOODNIGHT’S SLEEP Do not nap during the day. Napping during the day willthrow off your body clock and make it even moredifficult to sleep at night. If you feel as if you absolutelymust nap, be sure to sleep for less than 30 minutes,early in the day. Dont smoke. Nicotine is a stimulant and can make itdifficult to fall asleep and stay asleep.Webhealthforyou.com
  • 11.  Expose yourself to bright light/sunlight soon afterawakening. This will help to regulate your bodysnatural biological clock. Likewise, try to keep yourbedroom dark while you are sleeping so that the lightwill not interfere with your rest. Exercise early in the day. 20-30 minutes of exerciseevery day can help you sleep, but be sure to exercise inthe morning or afternoon. Exercise stimulates the bodyand aerobic activity before bedtime may make fallingasleep more difficult.Webhealthforyou.com
  • 12.  Incorporate bedtime rituals. Listening to soft music,sipping a cup of herbal tea, etc., cues your body that itstime to slow down and begin to prepare for sleep.Relax for a while before going to bed. Spending quiettime can make falling asleep easier. This may includemeditation, relaxation and/or breathing exercises, ortaking a warm bath.Webhealthforyou.com
  • 13.  Try listening to recorded relaxation or guided imageryprograms. If you‟re worried about something, you mindwill want to stay active until the problem is solved.Recordings can help move you out of stress and intothe „zone‟ where you need to be for sleep. Write down your worries and possible solutions beforeyou go to bed, so you dont need to ruminate in themiddle of the night. A journal or "to do" list may be veryhelpful in letting you put away these concerns until thenext day when you are fresh.Webhealthforyou.com
  • 14.  Go to sleep when you are sleepy. When you feel tired,go to bed. If you‟re in love with latenight television,record your favorite shows to watch at a morereasonable hour. Avoid OTC (over-the-counter) sleep aids, and make surethat your prescribed medications do not causeinsomnia. People who rely too heavily on sleepmedications find that they suffer a rebound effect andbegin to have trouble sleeping.Webhealthforyou.com
  • 15. NEED MORE INFO?Go to:www.webhealthforyou.comWebhealthforyou.com

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