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Dr. Sam Robbins
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The New Weight Loss Solution - SLEEP!
Here's how you can lose a pound or more a month ,
LOOK and FEEL younger too, by slimply sleeping more!
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Dear Friend ,
I always tell people to sleep more, whenever possible mainly because I know these days, everyone is sleep deprived due to their ultra busy schedules.
Sleep does amazing things because that's when your body starts to repair itself - your brain assimilates the days information, your endocrine system optimizes and normalizes hormones, your body rebuilds skin, muscles, organs, detox's the body, etc., etc.
Have you ever been around a young child who hasn't slept enough - they're very cranky and cry a lot. As we grow up and become "adults", we hold back our emotions and it comes out as anger and hostility ... we become short tempered and irritable when we don't sleep enough.
But, if you're like me, you are either limited in sleep time due to your busy schedule or you have a hard time falling asleep at night.
So, let's discuss some options. But before that, here's something interesting about sleep and weight loss:
Obesity rates in America (and around the world) have dramatically increased in the past 10 years.
Sure, people don't exercise enough (or at all) and many people eat junk, fast foods, etc. But have things really changed so much in just a decade? ...
I say that because even 20 years ago, people exercised even LESS, same amount of junk food, but with even LESS "healthy" options.
So, there's got to be another reason and it's SLEEP!
Every Hour = 118 Calories Of FAT ...
What's interesting is recent studies show that people on average are sleeping 1.5 hours LESS every day, than they use to in the 1970's. Inadequate sleep interferes with hormones that control appetite and PROMOTE nighttime eating.
Growth hormone, cortisol, leptin and ghrelin are important fat burning and appetite regulators.
Simply stated, the less you sleep, the worse your hormones are, which leads to excess fat gain (especially in stubborn areas like legs, butt, stomach, etc.)
Also, every hour you are awake, is another hour you can eat. Most people eat an extra 118 calories for every hour they remain awake.
This adds to nearly a pound of FAT gained every month!
There are LOTS of things you can do and this is coming from a person who has had sleeping problems my entire life. My head is always racing and thinking about something, so sleep has never been my friend.
But, I've done a lot in the past few years to help. Here's what has worked well for me and my clients:
- Take a walk before going to bed. It helps clear your mind and relaxes the body too.
Don't listen to any music or things that will "pump you up". Just walk and be alone with your thoughts. 20-30 minutes is all you need (it's great for weight loss too!). - Write in a journal before bed. Again, this has to do with clearing your mind and putting it at ease.
I know there are things bothering you that you can't really express to other people. You may not want to burden someone else or come off as a "complainer".
So, just vent in your own personal and private journal. You can do it in a booklet with pen and paper, or an electronic journal on your computer with password protection (that's what I use sometimes). - Take a really hot shower or bath, light candles and put on some relaxing music.
Maybe guys will skip the candles and music part, but taking a hot bath or shower really helps relax BOTH the body and mind. - Eat something before bed, with a little bit of healthy carbohydrates. This whole crazy idea that you shouldn't eat late is just stupid.
Babies eat all the time and they listen to their bodies. Just don't have pizza or junk food. Have something little, but make sure there are carbs and protein in it.
Cottage cheese, rice cake with tuna or egg whites, a mini fruit salad with yogurt, etc. Keep it to 200 calories or less and make sure you have some carbs, since that will increase serotonin levels and help you relax. Having only protein before bed will surely keep you up and awake.
In fact, a simply remedy is just have half a banana by itself. The natural release of both tryptophan and serotonin will help relax your mind. - Don't forget to limit your liquid intake the last 2-3 hours before sleep. For many people, getting up and urinating in the middle of the night causes them to stay awake and they have a hard time falling back to sleep.
- And MOST importantly, LIMIT "LIGHT" exposure. There are thousands of studies clearly showing that when your eye sees light - from the sun, light bulbs and your TV or computer screen, you have a much harder time falling asleep.
In fact, there was a study I read a little while back where scientist would shine a flashlight on the back of someone's leg (not on their face or eyes) and that ALONE kept them from falling asleep (your skin has "light" sensors).
Needless to say, dim the lights the last hour before bed, try NOT to watch TV and read a book.
I didn't want to list this because it's so obvious - but if you are a big time coffee and soda drinker and hence, caffeine is your best friend - STOP IT! Caffeine is one major reason your brain isn't relaxing and sleeping. So, don't fool yourself into thinking otherwise!
Nap Time Anyone?
Lastly, sleep isn't the ONLY form of "recuperation". Taking mini naps, putting your feet up for 10 minutes periodically through out the day and just thinking of a happy Island to go to or something else fun, is also very beneficial!
What About Prescription Sleeping Pills?
I've used occasionally used prescription sleeping pills in the past and always the same problem. It makes me super groggy the next day and I'm just mentally out of it for hours.
Plus, you start to become dependant on them and your body adapts and it needs a higher and higher dose.
Additionally, there are MANY studies showing that regular and long-term use of prescription sleeping pills DOES cause brain damage and permanent memory problems which manifest themselves years later.
Since my memory already seems to be going these days (I left my car keys in the refrigerator the other day and spent hours trying to find them!), no need for me to add to this negative side effect.
The real problem with prescription sleeping pills is that they KNOCK you out! It's just too much for the body to handle and without a doubt, they are ALL addictive! ... Regardless of what some hyped commercial you see on TV says.
What About Natural Herbs?
Fortunately, there are many herbs that will help you RELAX and fall asleep naturally and STAY asleep, without that groggy feeling the next day. Here's a list:
- Phenibut®
- 5-HTP
- Melatonin
- St. John’s Wort (5% Hyperforin extract)
- Kava Kava (10:1 extract)
- Passion Flower (10:1 extract)
- Valerian (5:1 extract)
If taking the hormone Melatonin, you only need about 500 mcgs. The usual 3 mg dose is overkill and for 43% of the population, oral Melatonin doesn't even work (it does nothing for me).
When taking the herbs, make sure to always take an EXTRACT form and not the dead root of the above mentioned herbs.
In fact, this is the exact formula we use in ProVanax®. Even though many people use ProVanax for anxiety or depression, it's a GREAT relaxant and many people use it to sleep at night.
All you need is 2-4 capsules, an hour or so before bed. You'll body, muscles and mind will naturally relax and fall asleep. Don't take it every night as your body will probably adapt.
I personally take it 3-4x a week or on those nights that I just can't seem to relax because I have a lot on my mind. Also, it's perfect for travel - on the plane, when on vacation and sleeping in a new bed, etc.
But because the ingredients in ProVanax® are NATURAL and work with your body and simply allow you to relax, it's not addictive (unlike prescription sleeping pills. Nor will you feel groggy the next day. That's why people love using it.
Conclusion - Here's What I Do :
I've created a nightly regimen that works GREAT for me and for anyone who follows it. Very simple, nothing complicated and I think you'll benefit from it as well
ONE hour before bed, I take 4 ProVanax® capsules. You may not need at much. My sister-in-law only takes 1 capsule and that's all she needs. Two or three is the norm.
NOTE: I don't take the ProVanax every night, mainly 3-4x a week during the work week. Usually Sunday, Monday, Wednesday and Thursday nights.- I stop work and turn off my computer.
- I take warm shower (I'm too big and tall for my bath tub) with minimal lights in the bathroom. Everything is dimmed.
- I make a small meal - usually a piece of fruit with a protein shake. Something easy to digest and light.
- I watch a comedy on TV for about 30 min. I know I said no TV, but that's the only time I ever watch. I don't watch any dramas or action movies as I noticed I get too involved in it emotionally (no Sopranos! =). A simple comedy is fine - like Three's Company ... hehe ...
- I then go to bed, write in my journal about what I liked that day, what I needed to improve and what I was grateful for.
- Then just turn off the light, take some deep breathes and think about something fun and I'm out.
Give the above a try and let me know how it works for you!
With sincere appreciation & warmest regards,
Dr. Sam Robbins
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