Did you know you should be aiming to get 7 -9 hours of sleep per night. Less than 7 hours of sleep, is believed to effect hormonal and metabolic processes which may contribute to weight gain and/or may affect weight loss. A lack of sleep can leave you feeling fatigued which consequently can lead to a reduction in physical activity, reduced strength during workouts and making poorer food choices (These may include: you are too tired to cook, reaching for that calorie dense energy drink to “perk you up “or opting for a meal of convenience). A lack of sleep may also lead to increased appetite and hunger due to its disruption of normal hormonal processes and production. As sleep is detrimental to regulating hormonal levels, it is suggested that a lack of sleep can lead to elevated grehlin (hunger neurotransmitter) and decreased leptin (feeling full neurotransmitter) which can cause people to feel more hungry and less satisfied after meals, consequently leading to overeating.
Useful tips and tricks to help your sleep!
- Leave the bedroom for sleep and good sex! Your bedroom should be a place for you to unwind and relax, not work!
- Aim to shut down your electronic devices (Computers/iPhones/iPads/TV’s) at least one hour before you go to bed to reduce stress/over stimulation.
- Create a healthy bedtime ritual. Try not to overthink the days events or what chores/jobs/challenges you have to get done tomorrow. It is unlikely you are going to be able to change, fix or tackle any big issues before bed, so there is no point stressing or thinking about these tasks. Clear the mind and focus on getting a good night’s sleep. Journalling or writing a ‘To do list’ may assist with getting some of these things out of your mind before you go to sleep.
- Create a sleeping schedule. Aim to go to bed at the same time every night and wake up at the same time every morning (even on weekends), to ensure you are getting 7 – 9 hours of sleep per night.
- Watch ‘what’ and ‘when’ you eat before bed. If you are prone to heart burn or reflux, aim to avoid alcohol or eating spicy, large or heavy meals before bed. Size of meals and some types of food can cause indigestion and subsequently disrupt your ability to get to sleep.
- As caffeine can stay in your system for up to 5 – 6 hours following consumption, aim to avoid caffeinated drinks such as: soft drinks, coffee and tea or foods containing caffeine (such as chocolate) after 2 pm, as these can also disrupt your sleep quality.
- Switch off your lights! Darkness stimulates the release of melatonin – a natural sleep hormone which encourages sleep while light suppresses melatonin release. Exposure to artificial light during sleep, is believed to increase your risk of weight gain and obesity!
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