As adults, we can easily allow our lifestyle habits to stop us from spending enough time sleeping. And sometimes there are situations out of our control which prevent a quality nights sleep!
Sleep and weight loss
A bad nights sleep impacts a number of things including your ability to make decisions the following day. It is easy to lean on a triple shot latte when tired or grab takeaway because dinner seems to hard to make. Think about all the ways poor quality sleep has impacted you in the past? It doesn’t feel good, does it?
Sleep and weight have lots in common. If you are sleep deprived or are experiencing inconsistent quality sleep right now then on your journey towards better health and perhaps weight loss, looking at your sleep is key.
Health risks when your sleep is suffering
- Lack of concentration and mental clarity
- Digestive issues
- Growth, development & healing issues
- Lack of nutrient intake from diet
- Risk of chronic disease
Benefits of sleep
- Your ability to focus will increase significantly
- You will feel more relaxed and happy
- You will stress and worry less
- You will have more energy
- You will increase your performance in a host of areas and get lots more done
- You will learn more
- You will improve your memory
- You will improve both your short and long-term health
- You will look better
How much sleep?
This image from the (National Sleep Foundation) explains how much sleep for your age…
Strategies to help you improve your sleep
- Firstly look at the possible stresses in your life and consider ways to reduce
- Eat a healthy balanced diet
- Avoid all caffeinated drinks within 8 hours of your desired sleeping time
- Stop exercising at least 2 hours before you want to fall asleep
- Turn downlight in the evening and avoid all exposure to blue lights before you want to fall asleep
- Supplement with magnesium in your last meal or supplement powder in water – See a dietitian about magnesium levels
- Sit on your couch or favourite chair or lay on the floor for 5-10 minutes before going to bed, paying attention to your breathing, slowing it down
- Avoid screen time right before bed
- Go to bed in a cool, completely dark room (you shouldn’t be able to see your own hand when held in front of you) with lots of fresh air
- Wake up at the same time every morning (yes, some flexibility on the weekends is fine but don’t overdo it)
Need to recharge your health?
Nutrition plays a huge role in your body’s ability to function well. By changing the way you eat can assist in areas of your life such as sleep. – Access your online resources here.