Struggling with weight loss? How is your sleep?
Many people have experienced the tiring consequences of a night of poor sleep. However, it may come as a surprise to learn that insufficient sleep can actually hinder weight loss efforts. In fact, not getting enough sleep can lead to overindulging in high-fat, sugary, and salty foods.
Considering the various factors that can compromise sleep quality, it's no wonder that poor sleep frequently becomes an issue. Achieving restful sleep isn't always as simple as going to bed and switching off the lights. Fortunately, there are several practical habits that can empower you to improve your sleep quality and support your weight loss journey.
Why do we need to prioritise sleep?
Sleep plays a crucial role in regulating the central nervous system and cognitive function.
Poor sleep quality can increase cravings for high sugar foods & processed foods.
It also has a significant impact on the immune system; people who sleep less than five hours are 4.5 times more likely to catch a cold compared to those who sleep for seven hours per night.
During sleep, the concentration of growth hormone, responsible for muscle growth and repair, reaches its peak, making it vital for exercise recovery.
Insufficient sleep can negatively affect strength and overall physical & mental performance.
Tips to improve your sleep
Relax & maintain a relaxed state before bedtime
Avoid stimulating activities such as paying bills or engaging in stress-inducing tasks. Instead, opt for calming activities like taking a soothing bath, reading an interesting book, or spending 15 minutes journaling about your day while practicing deep breathing exercises.
Evaluate your sleep environment
Recognise that your sleep is affected not just by timing but also by your surroundings.
Create a sleep-friendly space by reducing light and noise to signal your brain that it's time to rest.
When using a tablet or phone for reading, set it to night settings or lower the brightness significantly.
Consider using dark window shades or an eye mask if early morning light disrupts your sleep.
Minimise irritating noises by turning off or removing appliances and closing doors.
The key Is timing.
Incorporate sleep into your daily schedule, aiming for 7 to 8 hours each night, and try to maintain a consistent bedtime and wake-up time. Whenever possible, avoid going to bed after 11 pm, as sleep during later hours may not be as rejuvenating as earlier sleep.
Don't worry if you can't fall asleep right away.
If it takes longer than 20 minutes, try these techniques:
Practice breathing exercises or gentle stretches to ease into sleep.
Consider having a cup of chamomile tea to promote relaxation.
Avoid negative thoughts about your inability to sleep.
Talk to your healthcare provider about natural supplements that can aid sleep.
Avoid stimulates to improve sleep quality
Refrain from consuming alcohol within 3 hours of bedtime.
Limit caffeine-containing beverages after 2 pm. If sensitive to caffeine, avoid it after 12 pm.
Avoid eating large or spicy meals late in the evening, and finish all eating at least 3 hours before going to sleep.
Ready to optimise your sleep for effective weight loss? 🌿💤 Schedule a naturopathy consultation today and discover personalised strategies to improve your sleep patterns, boost metabolism, and accelerate your weight loss journey! Take the first step towards a healthier, well-rested you!