Master Bedroom Health – Lack of Sleep May Cause Diabetes, Obesity, Hypertension and Accelerated Aging
The evidence is piling up: lack of sufficient sleep may contribute to diabetes, obesity and heart disease say 60 Minutes and the New York Times.
You can support or sabotage your health by the way you set-up your bedroom.
Sleep Deprivation Impacts All Age Groups
You are familiar with the crankiness of an overtired baby, school age children react by being hyperactive or “wired”, teens tend to get poorer grades, be moody and depressed (its not just raging hormones). As a sleep-deprived adult you will have difficulty thinking fast, reacting quickly and remembering things. You will make poorer judgments and have a tendency to drop off to sleep while attending a movie, a concert, or even while driving.
Poor Sleep, Hormones and Hunger: The Negative Hormone Response
Medically, lack of sufficient sleep causes:
- Your body to metabolize sugar inefficiently because insulin production is inhibited – a factor in Type 2 Diabetes.
- A decrease in leptin production in the brain which makes you feel more hungry – for carbohydrates,
- An increase in the stomach hormone ghrelin which makes you eat more – which causes weight gain.
No wonder your diet isn’t working!
How Much Sleep Do You Need?
A good night’s sleep – depending on your age – is: 7-7 1/2 hours per night for adults, pre-schoolers need 10-12 hours, school age children need 9 1/2 -11 hours and teenagers need 9-10 hours a night.
Master Bedroom Health: Design For Better Sleep
are a prescription for difficulty sleeping. Note: clutter hidden in closets still effects you – out of sight is not out of your subconscious mind.
As a human being you are hard-wired to be vigilant if your back is exposed. Position your bed so you Have a solid wall behind the head of the bed – you will feel grounded, protected and more fully relaxed for better sleep. If you have windows behind the head of your bed, then consider shutters or heavy curtains which you close at night.
No Television or Computer in the Bedroom.
This is especially true for children. Electronic entertainment is hypnotic. Recent studies are linking televisions in childrens’ bedrooms with weight problems and Type 2 Diabetes. If you do have a TV or computer in your bedroom, hide it in a cabinet, armoire or cover it before bedtime with a lovely fabric throw. Think twice before viewing violent or stimulating television or video games before bedtime. They spike adrenaline levels which can take hours to return to normal.
Honor your own sleepiness
Whenever you ignore your own sleepiness and continue to stay up, you will get a burst of energy that you won’t be able to turn off. That way you will feel awake long after. A favorite television program on late? Record it for viewing at a better time.
Dim the lights
in your home at least an hour before you plan to sleep to stimulate melatonin production. Melatonin is the brain’s natural sleep hormone, which is triggered by a decrease in ambient light, such as at sunset. Modern electric lighting blocks this natural and timely response. A little smart lighting adjustment at bedtime with support a smooth transition to sleep.
Use blackout shades
or curtain linings to protect you from early morning sunlight, especially during Summer. If you don’t need blackout window treatments yourself, consider them for your young child’s bedroom. The younger they are the more likely they will awake and wake you with the first pre-dawn light.
Set-up your bedroom or modify your evening routine to insure yourself a good night’s sleep.
Want help creating a Healthy Master Bedroom? Contact Linda
image by Varvara