Written by: Bob Barnett
If you’re trying hard to eat a balanced diet, getting plenty of exercise and keeping your stress in check, but you’re still not losing weight—or you’re gaining it—there might be a surprising reason why. Getting a good night’s sleep on a regular basis may be the missing ingredient in your weight-control plan. Research has revealed that too little or poor-quality shut-eye can make it easier for you to put on pounds and make it harder for you to lose them.
Most people need between 7 and 9 hours of quality sleep a night. A 16-year study of 68,000 nurses found that those who got 5 or fewer hours of sleep a night had a 15 percent higher chance of being obese than those who slept 7 or more hours a night. Losing even one night’s good sleep can disrupt the complex harmony of brain chemicals that affect blood-sugar control, body fat, appetite, motivation and energy in ways that make it harder to control weight. Yes, you can catch up on one bad night of sleep, but a pattern of chronic sleep deprivation can make a big difference. Here’s what happens when you don’t get enough quality sleep:
Poor sleep can lead to weight gain, but the converse is true, too: Being overweight can make it hard to get a good night’s rest. “With weight gain, you get a bigger neck, and you crowd your airway, causing what’s known as sleep apnea,” Dr. Dedhia explains. You may fall asleep but, for a moment, actually stop breathing. You wake up with a loud snort and catch your breath, interrupting your rest, and then fall asleep again. It can happen hundreds of times a night without you even knowing it.
Quality rest, night after night, is key to achieving a healthy weight, but improving sleep takes time. “You’ve built up sleep deprivation—you didn’t get there overnight,” Dr. Dedhia says.
Start by exploring habits that may be affecting your sleep. Each drink of alcohol gives you an hour of being relaxed—and then an hour of arousal during sleep. Drinking caffeinated beverages in the afternoon is another common culprit. “What can wake you up at night? Snoring, apnea, sadness, anxiety, hot flashes or your bladder,” Dr. Dedhia says. Explore your triggers.
Once you address things that disturb your sleep, you can Create a Soothing Bedtime Routine that works for you. “Thirty minutes to an hour before bedtime, dim the lights, shut off the electronic screens, and perhaps take a warm shower or bath,” Dr. Dedhia suggests. These types of soothing tweaks to your nighttime routine can help you get your Zzzzs—and potentially help you control your weight. The gentlest actions, it turns out, are sometimes the most powerful.
If you think sleep apnea could be affecting you (common symptoms are extreme daytime sleepiness, snoring and dry mouth), speak with your doctor. You may benefit from consulting with a sleep specialist.
Continue your journey towards a better night’s sleep – and improved health and wellness – with a visit to Whole Beauty by Canyon Ranch for expert advice, recipes and more. And shop the Canyon Ranch Collection by Frontgate.
From icy to indigo, blue is the most popular color in the world. For good reason, too. It’s the color of sky and sea, serenity and sleep. And as Cinderella actress Lily James has shown us, it’s this season’s belle of the ball.
As if fashioned from a fairy tale, deep dusky blue feels warm and romantic when contrasted with snowy white and soft candlelight.
A Cuddle Chair with cushions in a transcendent shade of blue makes it easy to create your own blue heaven. Promising moments of serenity … in a place to call your own.
Deeper shades of blue can take on a surprisingly exotic flair, especially when paired with deep browns and rich textures.
Does anything seem more indulgent – even aristocratic – than your own outdoor daybed? Soaring like a cathedral, let this private oasis whisk you away. Long live the daydream … and the daybed.
It’s time for dinner in the most effortlessly romantic setting there is … outdoors.
Whether your setting is an expansive deck overlooking the Rockies or an ivy-clad courtyard behind a brownstone, your outdoor area can rival the ambience of America’s best outdoor restaurants. It’s all in the details.
More than just a good table and chairs, an outdoor dining area can reflect a sense of personality and character. In spring, you want it to convey freshness and warmth. A place where you can savor a glass of bubbly while enjoying the sunset and stay comfortable through an after-dinner drink. So here are some tips to create that enchanted setting.
Just as lighting creates the ambience inside, outdoor lighting also creates a magical effect. Candles are a must for both setting the mood and illuminating the table. Small lanterns or string lights hanging from the trees will have your guests smitten before they take a seat.
The outdoor dining table deserves as elegant a place setting as you would expect inside, though it can have a more rustic feel. Earthenware is fabulously suited to the outdoor table, especially when accented with fine glassware and linens.
Ensuring your guests’ comfort comes with being a cordial hostess … even if the only guest is your spouse.
First and foremost is the seating. Nearly any outdoor dining chair can be made more inviting with the addition of a cushion. Adding lumbar pillows to support the back also delivers a touch of unexpected luxury.
Spring evenings can be chilly, but there’s no need to head indoors. Take a cue from some of the best outdoor restaurants, and drape an outdoor throw over the back of each seat.
Designer chair tassels add the final touch of sophistication. The tassel has almost always been a symbol of prestige, and ornamental tassels dangling from each chair will make every guest feel important.
Alive. Warm. Vital. The Italian Riviera is much more than a haven for the sapphires-and-sunglasses set. It inspires us with colors that seem to hold a century of sunlight and seas that sparkle midnight blue. Life doesn’t get much sweeter than this.
Italians coined the word ‘alfresco.’ And when it comes to the delights of outdoor dining, no one does it better.
Enjoyed by family and friends, the meal is full of life and laughter. The setting gets its carefree style with fool-the-eye melamine dinnerware in brilliant tapestry prints.
It’s said that fashion is of the moment … but true style is timeless. Enter the Roma Collection, where the purity of Italianate lines and meticulous craftsmanship combine in a designful statement.
These elegant Italianate lines say ciao to the good times. Like a sail billowing in the breeze, the Roma Canopy Chair cruises through summer with ease.
Poolside was never so fabulous as when under the Tuscan sun. Golden basket-weave texture meets a hint of Bohemia with splashy ikat prints.
Tell us. How will you embrace the sweet life this summer? Start your Ideabook with inspiration from Houzz.