Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

June 2014 newsletter

Hi everyone,Newsletter

June's newsletter focuses on why sleep is so importsnt. Hope you all enjoy the read!


The importance of sleep

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life and safety. The way you feel when you're awake depends in part on what happens when you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash) or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It can affect how well you think, react, work, learn and get along with others.

Sleep plays an important part in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke. Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which yoour immune system responds. If you're sleep deficient, you may have trouble fighting common infections.


Weight management and sleep

Sleep deficiency increases the risk of obesity. A study on teenagers revealed that for every hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the chances of obesity in other age groups too. This is because sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin increases and your level of leptin decreases therefore making you feel hungrier than when you are well rested.


Nutrition (foods that help you sleep)

Warm milk : The experts go back and forth on this (with the dairy industry funding plenty of research), but there is evidence that this tried and true sleep aid really does work. Although according to scientific analysis, combining milk with a carbohydrate rich food like oatmeal, granola or toast makes it much more effective. Milk contains an amino acid which releases relaxing seretonin. It's also high in calcium and other minerals known to have a relaxing effect.


Calories and sleep

It may seem like your body is not doing much whilst it is sleeping, but it is still burning calories. Normal life functions like breathing, expend energy enough to burn calories, although the calorie count during sleep is low. The exact amount burnt depends on your weight. The heavier you are, the more you burn.


Quote of the month

"I do five sit ups every morning. May not sound too much, but there is only so many times you can hit the snooze button."



Client of the month

There are two stars this month Ananya Banerjee and Rohit Ghosh (who are actually husband and wife). Both had a challenge this month of setting a new personal best for running 1km and both of them achieved this. Well done Anya and Rohit. Great effort!


I must also mention Chris Leighton-Davies and Erin Lyne who have also put in several great sessions this month. Well done both!


See you all in July!