1. Fixing your metabolism or getting your zzz’s for a lighter you
4 legs that hold your healthy table up
Lower stress
life style change (diet)
more movement (exercise)
Sleep
25-33% of adult sleep less than 6 hrs a night

2. what sleep does for you
consolidates memory and learning - physical or mentally improves motor skills lessens inflammation Improves attention Improves productivity, Errors and accidents rates - Harvard Medical school Better sex Better mood Better health better immunity - animals deprived of sleep died in 2 weeks

3. Getting a good night's sleep won't grant you immunity from disease
Getting a good night's sleep won't grant you immunity from disease. But study after study has found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity as well as fewer colds and flu. - R. M. Griffin WebMD The lack of sleep can contribute to a 45% rise in heart disease/attacks. get checked for sleep apnea. Rats deprived of sleep died in two weeks.

4. How much is enough? Age Recommended Amount of Sleep
Newborns 16–18 hours a day
Preschool-aged children 11–12 hours a day
School-aged children At least 10 hours a day
Teens 9–10 hours a day
Adults (including the elderly) 7–8 hours a day
No benefit for sleeping longer.
Not sleeping enough incurs a sleep debt that napping
does NOT take care of.
Going to sleep sooner and waking up later can help.
- National Heart, Lung and Blood Institute

5. Weight loss and Sleep deprivation
insufficient sleep contributes to weight gain :
Hormones: low leptin (satiety) and high ghrelin (hunger)
less than 7.7 hrs increased preference for
calorie dense food stuffs
higher cortisol - stress hormone
higher adenosine - toxins from cell work
Higher glucose after meals more times like to be
pre-diabetic or have diabetes
(diabetes is independent of obesity)
Men (w/no sleep problems) were limited to
4 hrs of sleep per night for two weeks –
they became prediabetic. 2 weeks of good sleep
after cleared up their pre diabetes.

6. Researchers at the University of Chicago found that patients that were well rested lost more fat than those who were not - 56% of their weight loss. Sleep deprived patients loss more muscle mass 7.5 times more likely to be obese - less sleep=higher BMI

7. Meditations for slowing down
inhale to the count of three
hold for the count of five
exhale for the count of seven

8. Sources
Altevogt, B. M. January 1, Chapter 3 “Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders.” pp Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press. April 22, 2017.
Griffin, R. M., WebMD, LLC. 9 Surprising Reasons to Get More Sleep. April 22, 2017.
Leech, J Reasons Why Good Sleep Is Important. April 22, 2017.
Sparacino, A. Health Media Ventures, Inc. 11 Surprising Health Benefits of Sleep. April 22, 2017
Staff. Why Sleep Matters Division of Sleep Medicine at Harvard Medical School. April 22, 2017.
Staff. February 22, U.S. Department of Health & Human Service, National Heart, Lung and Blood Institute. How Much Sleep Is Enough? April 22, 2017.
Taheri, S. et al. December 7, Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. April 22, 2017.