Eating, Exercise, and Sleep

Q: I eat pretty healthy, at least try to, and I try to exercise... Why don't I feel good?

A: We want to feel good- good about ourselves, and just good. We want our bodies to feel healthy. No one wants headaches, backaches, leg aches... To feel good we need to eat well and exercise, but we also need to get a good night sleep. "One thing sleep specialists and doctors know is that adequate sleep is necessary for healthy functioning."

Q: I sometimes have a hard time going to sleep at night after exercising, when should I exercise?

A: "A good workout can make you more alert, speed up your metabolism and energize you for the day ahead, but exercise right before bedtime can lead to a poor night’s sleep. All the jumping jacks in the world won’t make up for a night of tossing and turning! Sleep experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep." (According to the National Sleep Foundation) You will have to figure out when exercise can best fit into your schedule- early in the morning, in the afternoon, a few hours before bedtime? There are many considerations as a parent: child care, getting dinner on the table, getting kids in bed, etc. It is no wonder how this ends up right before bedtime.

Q: I know I don't get enough sleep. I am always tired and I try to combat my tiredness with coffee? Is this okay?

A: It is very tiring and busy to be a parent. We always have things to do and then more things to do. Our 'To Do' is never completed, and we would always like to have some more free time to enjoy some of our own hobbies. But, we also need to listen to our bodies and stop. We need to realize that our 'To Do' list will never get done and chill. We need to make sleep a priority! By making sleep a priority- we are going to be able to stop relying on a caffeinated pick me up (or two or three or??) to get us through the day. "In fact, lack of sleep creates a vicious cycle – the more tired you are, the more caffeine you’ll consume to stay awake during the day; but the more caffeine you consume, the harder it’ll be to fall asleep at night. Not only are foods and drinks high in caffeine likely to keep you up at night, but they’re also usually replete with sugar or artificial sugar and not much else. When a healthy snack such as a carrot or granola bar is replaced with a can of Mountain Dew, you’re at higher risk for putting on weight and it becomes harder to sustain energy for a longer period of time." (National Sleep Foundation)

Take the time for yourself to exercise at least a few times every week, eat healthy (it is good for your kids too), and get the sleep you need to be the healthy, happy, and clearly functioning mamas and papas we need to be.

National Sleep Awareness Week Just Ended...

...And here are some resources and thoughts from the Sleep Foundation website:

• New Book Details How to Get A Good Night's Sleep
  "A Good Night’s Sleep, a new book by National Sleep Foundation Board Chairman Meir H. Kryger, MD, FRCPC, will teach you everything you need to know about sleep."
• Some results from the sleep poll that was taken, can you identify with?: "The quick polls, which were featured daily on sleepfoundation.org, found that employment concerns (24 percent) and personal financial concerns (24 percent) were two of the top reasons people couldn't sleep at night.
• Here is a link to Children's Sleep that reiterates the amount of sleep children should be getting. Are your kids getting what they should?
  

Sleep Ponderings: "Trick or Treat, Give Me Something Good to Eat"

Halloween means candy, candy, and more candy. These little kids and big kids come home with way too much candy for any human being to eat before the candy has hit its expiration date. So, how does candy effect our children and their sleep?

First, what is candy made up of? Sugar, sugar, caffeine in chocolate, sometimes some nuts, sometimes some raisins or other filler. There is nothing good to say about candy except it does taste good.

Now, some things to think about as we watch our little ones consume this stuff. Caffeine, found in chocolate has been identified by the National Sleep Foundation as a sleep stealer. "Caffeine will stay in your body for hours. It takes about six hours for half of the caffeine to be eliminated from your body." So, consider the time caffeine is consumed. Maybe you want to limit the amount of chocolate candies your child eats- or skip chocolate candies.

Each child reacts differently to sugar consumption- it may or may not alter their behavior and to differing degrees. According to Patti Teel, "avoid late afternoon and evening caffeine and sugar consumption."

When your child does indulge in their Halloween treats or whatever treat is presented on a special occasion you may also want to think about slowing the effects of sugar by having your child eat a protein with it (a tip I just learned from a fellow mom of a diabetic child). Give them some nuts, or a cheesestick, or a piece of turkey before they eat that candy or other treat.

Good luck finding balance and sleep as you trick or treat.

Sunday Sleep Dilemma

Q: How do I limit the amount of candy my child eats? I don't want them to eat too much they get sick or can't go to sleep.

A: One tricky way that may work is to let them eat their age in candy. Go trick-or-treating earlier so they eat their candy a bit before bedtime. Don't let them have chocolate- avoiding the caffeine. Have them eat some protein to slow down the sugar rush- cheesestick, turkey slice, nuts... Spread out the candy they eat- one at the first house, one in the middle, one at the end or however that may work. And try to stick as close as you can to your bedtime and bedtime routine- that may help from them getting overtired and help them to wind down after all the excitement.