WW (Weight Watchers) Wellness Workshop #96: Sleep Better

WW (Weight Watchers) Digital Wellness Workshop #96 Sleep Well: (BONUS: we are making End of Season Tomatoes and a SECRET *pssst bacon* RECIPE with my new Air Fryer!)

~*~*~Attention and Warning! You are about to watch a video that is rated IC-60+ for Interactive Content that exceeds 60 minutes…I talk ALOT…I say hey, hello ALOT…and it lasts for at least an hour. But! These FREE digital wellness workshops are for everyone who missed their WW meeting, can’t attend a meeting, are online only, need some help and support, just starting out…it’s for me…it’s for you…and it’s FREE!~*~*~

WW (Weight Watchers) Wellness Workshop #96: Sleep Well

WW (Weight Watchers) Wellness Workshop Chat #96: Sleep Well

⬇️

Missed your Weight Watchers meeting? Online only? It’s ok…we have a chat for that!

⬇️

WW (Weight Watchers) Wellness Workshop Chat #96: Sleep Well

⬇️

Catch 40 winks. Saw some zzzz’s. We talk about sleep a lot because we need sleep…a lot! If you’re not getting at least 6 hours of sleep a night you need this chat 👍🏼(Bonus! We will make something super yummy in the second half of our chat!)

25 RANDOM FACTS ABOUT SLEEP

According to the National Sleep Foundation:(these facts were used from and can be found on their website at www.sleepfoundation.org)

National Sleep Foundation has created a list of 25 random facts about sleep. But we’re not restricting this information to our 25 closest friends. Share it with everyone you know!

Man is the only mammal that willingly delays sleep.
The higher the altitude, the greater the sleep disruption. Generally, sleep disturbance becomes greater at altitudes of 13,200 feet or more. The disturbance is thought to be caused by diminished oxygen levels and accompanying changes in respiration. Most people adjust to new altitudes in approximately two to three weeks.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult.
Divorced, widowed and separated people report more insomnia.
Six in ten healthcare professionals do not feel that they have enough time to have a discussion with their patients about insomnia during regular office visits.
More than eight in ten survey respondents think that people often or sometimes misuse prescription sleep aids.
Caffeine has been called the most popular drug in the world. All over the world people consume caffeine on a daily basis in coffee, tea, cocoa, chocolate, some soft drinks, and some drugs.
In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours.
We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post-lunch dip.
Sleep is just as important as diet and exercise.
According to the International Classifications of Sleep Disorders, shift workers are at increased risk for a variety of chronic illnesses such as cardiovascular and gastrointestinal diseases.
Newborns sleep a total of 14 to 17 hours a day on an irregular schedule with periods of one to three hours spent awake.
When infants are put to bed drowsy but not asleep, they are more likely to become “self- soothers,” which enables them to fall asleep independently at bedtime and put themselves back to sleep during the night.
Eighty-two percent of healthcare professionals believe that it is the responsibility of both the patient and the healthcare professional to bring up symptoms of insomnia during an appointment.
The body never adjusts to shift work!
There are individual differences in the need to nap. Some adults and children need to nap. However, the majority of teenagers probably nap in the afternoon because they are not sleeping enough at night.
Snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis.
Scientists still don’t know — and probably never will — if animals dream during REM sleep, as humans do.
Some studies show promise for the use of melatonin in shortening the time it takes to fall asleep and reducing the number of awakenings, but not necessarily total sleep time. Other studies show no benefit at all with melatonin.
One of the primary causes of excessive sleepiness among Americans is self-imposed sleep deprivation.
According to the results of NSF’s 2008 Sleep in America poll, 36 percent of American drive drowsy or fall asleep while driving.
According to the results of NSF’s 2008 Sleep in America poll, a surprising 34 percent of respondents reported their employer allows them to nap during breaks and 16 percent provide a place to do so.
People who don’t get enough sleep are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase.
Rates of insomnia increase as a function of age, but most often the sleep disturbance is attributable to some other medical condition.
And did you know seasonal affective disorder is believed to be influenced by the changing patterns of light and darkness that occur with the approach of winter?

This was the PERFECT week for the topic of sleep. I have a sleep disorder which makes this an especially touchy (and important) topic for me. 22 years ago I was diagnosed with Narcolepsy and I have struggled my entire adult life with to sleep or not to sleep…that is the question. Recently my medication was changed due to a new mandatory state regulation and I’m all kinds of jacked up. Napping during the day, wandering around at night, talking incessantly in an effort to stay awake during meetings, quiet time and movies. I want my old meds back.

But queue tomorrow night! I made it through the non negotiable “testing” time of the new medication and get to have another sleep study tomorrow night into Tuesday. Hallelujah! What we are talking about tonight has a strange affect on me, but many of you need to listen in too.

- - “Is quantity better or quality?” My answer, both! I am a firm believer that most adults can operate on and be healthy with 7 hours of quality sleep. 10 hours of tossing and turning is no better than 4 hours of sawing logs in my opinion
  - “I sleep fine with the tv on or when I fall asleep reading with the light on”. Really? You might think you do but your brain still thinks you’re just napping during the day. If you need the tv to fall asleep how about setting a timer so it goes off in 30 minutes?
  - “To coffee or not to coffee, that is the question” I can’t talk because my sleep disorder causes me to not be affected as much by caffeinated beverages. According to our WW Weekly it is best to cut off the caffeine at least 4 hours before bedtime.
    - Coffee, duh Kelly
    - Decaf coffee, huh Kelly?? Decaf has between 2 and 12 milligrams per serving!
    - Coffee or Chocolate flavored ice creams and yogurt can contain up to 45 milligrams of caffeine
    - Chocolate Pudding…oopsie it contains up to 10 milligrams!
    - Headache & Menstrual Pain medications, caffeine can make these work better and can account for up to 40% of the volume per pill!
  - “Phones, laptops and alarm clocks oh my!” The light from just one of these devices can promote wakefulness, but having all three in your bedroom is a recipe for a restless night. That is IF you even fall asleep. I have started plugging my phone up in the kitchen and have ONLY ONE PHONE NUMBER programmed to ring through. The nursing home where my mother is is the only one that will ring and I made it a tone I will definitely hear and notice. I also started leaving my Apple Watch in there too…all those notifications from the haptic (vibration even when silenced) was waking me up multiple times a night. There is a new feature on many smart phones that emits the “blue light” that causes your brain to think “hey it’s time to be awake buddy!”. Try it out!

- - Your homework for this week is to do one thing to sleep better: blackout shades, leaving your phone/devices in another room, using the sleep function on your tv, pick one and enjoy a more restful night. Post your “Sleep Better” story and tag me @ifyouhaveanegg so I can send your Bravo sticker!

Tonight had two fabulous recipes!

End of Season Tomatoes Air Fryer Style: 1 Freestyle Smart Points and Candied Bacon also only 1 FSP!

The tomatoes are almost candy…almost. And the longer you let them cook (without burning) the more caramelized they become. I think I will make Nana some for Saturday! And the bacon? Well, I think I had you at bacon sooo….