By now we all know that the body needs rest. It helps balance physical activity, recharges the mind as well as the entire body. So much growth and repair happens when we are in deep sleep. Memory consolidation, or when the brain latches onto new information, is dependent upon sleep. Sleep deprivation is associated with many things such as increased stress hormone levels, hypertension, and irregular heart beat. It alters immune system function as it inhibits the activity of the body’s natural killer cells.

Lack of sleep also hinders weight loss by messing with metabolism as well as our hormones that control appetite, especially leptin. Leptin is produced by fat cells where it tells the body when we do and do not need food. During sleep, levels of this important hormone rise, keeping our appetite levels in check. There have been many studies linking sleep deprivation with lower leptin levels by as much as 26%. The same groups who had lower leptin levels asked for up to 1,000 more calories a day. This number is extremely significant considering 3500 calories will put on one pound. Realistically, most people who are sleep deprived find themselves lacking up to 25 hours a week of much needed rest, putting them at risk for over-eating most days. For this reason, adequate sleep is the third pillar in weight loss. So much so, that many live- in weight loss camps are now suggesting natural sleep supplements to their clients who are having a difficult time catching some zzzs.

Taking a few minutes out of the day to simply rest is also not a bad thing. Being passive and taking in your surroundings without reacting are not only valuable, but necessary for optimum health. There has been much research on the value of napping and the results are that people enjoy better mental health and efficiency more than people who do not nap. It can be especially helpful if we notice our immune systems have become sluggish, a perfect signal that we need to recharge our batteries. It is important to get the proper amount of sleep as too much or too little can be counter-productive. Usually only about 20-30 minutes a few times a week should make for an adequate nap. You can also just lie or sit comfortably in a chair and stare into space. The essence of rest is simply “not doing”, or being passive both physically and mentally.

Though a daytime nap can be helpful, deep sleeping during the night is most crucial if we are to enjoy energy and vitality through the day in the short term and health and longevity in the long-term. Here are a few ways to get one or two steps closer to better rest and sleep:

* Set aside time through your day to be passive, without stimulation. This is just as important as physical activity for general health.
* Spend some time outdoors and get exposure to sunlight to help reset the body’s natural biorhythms.
* Try to allow some downtime about an hour before sleep to let the body slow down. Dim the lights, read a book, or take a warm bath. Avoid stimulating activities like stressful work or television.
* Look into sleep aids like melatonin, valerian, or 5HTP. Magnesium is also a wonderful muscle relaxer.
*Practice relaxation techniques such as breathing exercises which will lower blood pressure and relax the entire body.

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For more information about the author Eric Viskovicz please visit http://www.ericviskovicz.com

In the field of weight loss, few take the approach that Eric Viskovicz does. A lifetime in competitive sports, including at the college, coupled with a history of an eating disorder, and a 50 pound weight struggle has given Eric Viskovicz a unique insight into the mind of the person who struggles with weight, as well as the mind of the professional athlete.