• Dr. Lena Fernandez

The Association Between Quality of Sleep and Energy!



A few years ago, during medical school and post-graduate studies, I was sleep deprived to the point where I began to experience extreme fatigue and weight gain. Between patient load, daily exams, and extracurricular activities, I was able to rest max 3-4 hours per night.

When the busy times were over, I knew I had to catch up on my sleep to live healthy and help others do the same. In fact, studies show that individuals who get the appropriate amount of sleep on a regular basis tend to live longer (up to 7-10 years) and live healthier lives than those who sleep too few or even too many hours each night.

Also, studies show that lack of adequate sleep is associated with number of diseases including but not limited to:

  • Shorter living

  • Overweight and obesity

  • Food cravings

  • Poor cognitive function

  • Anxiety

  • Diabetes

  • Fatigue

  • Hypertension and high cholesterol

  • Physical pain

Needless to say, good quality of sleep is just as important as adequate nutrient intake and regular fitness routine.Getting enough sleep aids in the protection of your mental, physical, quality of life and overall safety.

The best thing to do is follow the guidelines indicated here if you or someone you know is struggling with sleep.

  1. Create a sleeping schedule with going to bed and waking up at the same time each day.

  2. Create a routine to unwind one hour before bed time as this helps the body to naturally begin the rest and relaxation process, thanks to melatonin. This would be a good time to write down three to five things that you’re grateful for and share with your loved ones.

  3. Eliminate screen time one hour before bed by shutting down laptops, phones, iPad, and other electronic toys. The light from these screens disrupts the melatonin level from rising during night time to induce sleep.

  4. Don't read from an iPad or phone to fall asleep.

  5. Avoid naps during the day. If you do need to take a nap be sure to not exceed 20 minutes of nap and no later than 2:00 pm.

  6. Avoid alcohol close to bedtime.

  7. Have a regular meal schedule and avoid heavy meals before bed time. Dinner should be one of your lightest meals of the day.

  8. Get some physical activity every day.

  9. Limit caffeine intake and have none after 2:00 pm.

  10. Spend some time outside each day during the daylight.

  11. Avoid drinking liquids one hour before bedtime.

  12. Take a warm bath prior to bedtime.

CLICK HERE to watch my video and learn more about the association between adrenal fatigue, cortisol levels, and weight gain. Plus my exact steps to recover adrenals naturally!


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