How sleep affects weight loss
SLEEP & WEIGHT LOSS
It’s easy to focus solely on food and exercise when you want to lose weight and create a healthier lifestyle, yet sleep is an essential part of the jigsaw.
When we are deprived of sleep, even for a single night, numerous studies have shown that we eat more calories and make poorer food choices. Sleep deprivation makes getting through the day harder, creating more stress and leaving us reaching for caffeine and sugar to keep energy levels up, disrupting our hormones and making it harder to fall asleep later on.
Ironically, this is a time in women’s life when sleep can become worse than ever. Menopause is a well-known sleep disrupter, but fortunately, there are many things you can do to improve it.
If you’re not getting enough good quality sleep, then this should be your first priority. Being well-rested will make it easier to improve your diet and take regular exercise.
TIPS TO IMPROVE SLEEP
There are lots of ways to improve your sleep, and it all starts with a mindset change, and being determined prioritise your own needs.
Then take steps to improve your sleep routine. Try out some of these suggestions and see which make a difference for you:
Try and stick to the same bedtime each night and get up at the same time in the morning. Even at weekends.
Give your mind the chance to slow down and switch off before you go to bed. Stop working and checking emails at least an hour before bed. Stay off social media too and don’t watch the news or TV programmes that make you stressed.
Get outside first thing in the morning to allow the morning light to be absorbed by your eyes and use blue light blocking glasses in the evening. This can help reset your circadian rhythm so you are ready to fall asleep in the evening.
Limit caffeine to 1 or 2 cups a day and switch to decaff after lunch.
Save your carbs to eat with your evening meal. This can help some people sleep better.
Don’t drink alcohol before bed. This might make you fall asleep faster but it will worsen the quality of your sleep.
Make your bedroom as dark as possible. Use black-out blinds and turn off any devices that emit lights.
8-Week Weight Loss Plan
If you’ve found it impossible to stick to a diet, this programme will teach you how to finally succeed.