We all know that a healthy diet and regular exercise are important for weight management but what about sleep? Getting enough sleep and maintaining good sleep habits are also important for weight loss and overall health.
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Research shows that sleep plays a crucial role in weight management. When you don't get enough sleep, hormones that control your appetite are affected. Your body produces more ghrelin (hunger hormone) and less leptin (satiety hormone) so its no wonder you feel more hungry and are more likely to overeat when you are sleep deprived!
Lack of sleep can also affect your metabolism. Studies have shown that sleep deprivation can reduce your body's ability to regulate glucose, which can lead to insulin resistance and obesity. It can also increase the production of cortisol (stress hormone) and promote the storage of fat, especially around your abdominal area.
Besides weight gain, lack of sleep can have other negative effects on your body too. It can affect your cognitive function, mood, and immune system. Chronic sleep deprivation has been linked to an increased risk of depression, anxiety, and other mental health problems. It can also weaken your immune system, making you more susceptible to infections and diseases.
Tips for improving your sleep habits:
1. Practice relaxation techniques before bedtime:
Try doing some yoga, meditation, or deep breathing exercises to help you relax and fall asleep faster. These can also help with stress management and we know that high levels of stress can also interfere with sleep.
2. Avoid caffeine and alcohol before bedtime:
Caffeine is a stimulant that can interfere with sleep, while alcohol can disrupt your sleep cycle, causing you to wake up during the night.
3. Minimize screen time before bed:
Avoid using electronic devices (phones, tablets, and computers) atleast 30 minutes to 1 hour before bedtime. The blue light emitted by these devices suppresses melatonin (sleep hormone).
4. Stick to a consistent sleep schedule:
A regular sleep schedule helps regulate your body's internal clock and promotes better sleep quality. Try to go to bed and wake up at the same time every day, even on weekends (I know, easier said than done but the benefits are so worth it!).
5. Create an environment that is conducive to sleep:
Make sure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine to block out any distractions.
6. Consider your dinner and hydration:
Avoid heavy meals, spicy foods, and excessive fluid intake close to bedtime, as they can cause discomfort and disrupt sleep.
7. Engage in Regular Physical Activity:
Regular exercise promotes better sleep quality and duration. Aim for at least 150 minutes of moderate-intensity exercise per week, but avoid vigorous exercise close to bedtime, as it can be stimulating.
Quality sleep is so important for overall health and weight management. We should be aiming for 7-9 hours of uninterrupted sleep each night. If you are not hitting this target, I recommend looking at your sleep habits and trying some of these tips to help improve your sleep. Instead of looking for the next fad diet or superfood to help you lose weight, lets take a step back and make sleep a priority in our lives!
References:
Besedovsky L, et al. (2019). The sleep-immune crosstalk in health and disease. Physiological Reviews, 99(3), 1325-1380.
Cain N, Gradisar M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735-742.
Caldwell HK, et al. (2018). The effects of a brief mindfulness intervention on hormone and immune function in the wake of acute stress. Psychoneuroendocrinology, 99, 344-351.
Chang A-M, et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
Clark I, Landolt HP. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Medicine Reviews, 31, 70-78.
Grandner MA, et al. (2015). Sleep symptoms associated with intake of specific dietary nutrients. Journal of Sleep Research, 24(5), 510-518.
Medic G, et al. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151-161.
Roenneberg T, et al. (2019). Why should we abolish daylight saving time? Journal of Biological Rhythms, 34(3), 227-230.
St-Onge M-P, et al. (2016). Sleep duration and quality: Impact on lifestyle behaviors and cardiometabolic health: A scientific statement from the American Heart Association. Circulation, 134(18), e367-e386.
Kredlow MA, et al. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427-449.
Do you need help with your nutrition? Book a FREE consultation with me and let me help you achieve your goals!
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