The Diet Detox by Brooke Alpert

Author:Brooke Alpert [Alpert Brooke]
Language: eng
Format: epub
ISBN: 9781944648992
Publisher: BenBella Books, Inc.

In the “Clock Your Meals” section, I mentioned that I wanted to bring back the early-bird special. There are many reasons behind this (aside from my desire to get people to eat with me more frequently). An early dinner gives your body more time to rest prior to falling asleep. This allows your body to digest your dinner while you’re still awake instead of while you sleep. If you eat right before bed, you’ll have a blood sugar spike and that sugar gets stored as fat, plus it interferes with your sleep quality. That’s no good. Eating an early dinner, ideally at least 2 to 4 hours before you hit the hay, allows your body enough time to digest and allows your blood sugar levels to stabilize to help you have a great night’s rest. Adding your healthy starch option at your early dinner is also smart for sleeping. According to a report in the American Journal of Clinical Nutrition, eating a healthy starch option for an early dinner (4 hours before bed) allows people to fall asleep faster. Who needs that glass of wine anymore?

Setting yourself up for a good night’s sleep sets you up for better hormonal balance, healthier brain function, and better food choices. Poor sleep leads to poor food choices, which lead to weight gain, which itself leads to poor sleep. So what can we do to set ourselves up for sleep success? I call this “sleep foreplay,” or the steps you need to take to get your body in the mood for a good night of sleep.

1.Lose the booze. You might think that a glass of wine helps you fall asleep more quickly, but you’ll miss out on deep and restorative sleep.

2.Eat earlier. Try to eat at least 2 to 4 hours prior to going to bed, if not more.

3.Stick with a consistent bedtime and wake time. This isn’t to say you cannot sleep in on the weekends, but consistency is key when it comes to healthy sleep habits.

4.Unplug. Constant blue light exposure from all our electronic devices is affecting our body’s biological clock. Try to avoid a screen for at least an hour before bed. At the very least, put down your phones, computers, and iPads as they tend to have the most blue light. Consider adding the supplement Ocuguard Blutein Protection by Twinlab to help prevent blue light damage and sleep-related issues.

If your smartphone has an option to switch to “night shift,” do this whenever possible, especially after 7:00 PM. This cuts down on the amount of blue light produced by your phone. Smartphone, indeed.

5.Supplement smartly with vitamins and minerals that help set up your body for a successful sleep. I recommend Nightly One by Twinlab to set you up for sleep success every night and Dreamory by Twinlab to help you if you’re having sleeping issues such as not being able to fall or stay asleep. Read more about these in “Rule #7: Supplement Smartly” on page 73.

Rule #8 Summary

Aim for a minimum of 7 hours of sleep per night.

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