We all know to support our journey's we need a healthy diet, staying within our deficit and also staying physically active where we can.
However there is a third factor that can be key to our journey, that is often overlooked; sleep.
Sleep plays a crucial role in our journeys and overall health as sleep affects our metabolic processes, hormonal regulations and eating behaviours.
Sleep influences our two appetite hormones - Leptin and Ghrelin.
Leptin the 'Satiety Hormone'
Ghrelin the 'Hunger Hormone'
Sleep is known as the nutrition for the brain, most people need between 7 - 9 hours each night, this supports our bodies to regulate our Leptin and Ghrelin hormones and keep them in balance. If we are chronically sleep deprived our Leptin levels lessen and our Ghrelin levels increase. This results in us feeling hungry before meals and less satisfied afterwards, this can lead to us reaching for UPF's.
Sleep deprivation not just changes our hormones but it affects our food choices, its not understood why we turn to UPF's totally, but it could be we're to tired to focus on shopping and preparing nutritious healthy meals, or it could be due to less will power when we are driving home; resulting in us picking up Takeaways or Chocolate at the services. etc...
Sleep is necessary for achieving a healthy metabolism. When we are asleep our bodies repair tissues, build muscles and process nutrients. Poor sleep can slow down metabolism, resulting in our bodies burning fewer calories. This reduction in energy expenditure can result in the accumulation of fat over time. Achieving a proper nights sleep can aid optimised metabolic function, ensuring that the body uses energy efficiently, and aids in maintaining a healthy weight.
How can we improve our sleep habits and quality, as constant sleep deprivation doesn't just affect our weight but can lead to conditions such as heart disease, diabetes, cancer...
Turning off computers, mobile phones, tablets, TV's at least an hour before we go to bed.
Keep our bedrooms for sleep and sex only i.e. relaxation and release, sooner than for work or entertainment.
Avoid caffeine late afternoon/early evening.
Limit alcohol intake before bed
Avoid heavy meals before bed.
keep your bedroom cool, dark and quiet.
Create relaxing routines for bedtime i.e. warm bath, herbal Teas, meditation, yoga... to support you to mentally unwind.
Create bedtime timetables i.e. wake up and going to bed for within the week and weekend.
Sleep is often ignored when it comes to our health, especially our weight, but the importance of getting a good nights sleep recurrently can be the push required to achieve or maintain a healthy weight.
How can you improve your sleep quality and time.
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