Good day, friends. Today, let’s talk about sleep 😴
Wait…sleep? Yes, in fact, as some of you may have already known, sleep is vital when we want to keep ourselves healthy.
Further, it is a common belief that people lose weight when they sleep and this is absolutely true. This is because sleep is tied to a hormone that is responsible for breaking down fat. This hormone is called Leptin, and it is released from the fat cells and sent to the brain, which then sends signals to the body to stop eating and make you sleep.
Also, when you are sleep-deprived, your body produces more ghrelin, a hormone that stimulates appetite and food cravings. If you want to lose weight or keep it off, you need to sleep 7-9 hours a night.
On top of that, lack of sleep and recovery may also increase (and/or not reduce your stress hormones – cortisol). Your body would want to hold on to fat stores when your cortisol levels are high.
So, unless we get enough sleep, our bodies will not be able to break down the fat, and we will continue to gain weight. And, as we continue to gain weight, we will have a harder time sleeping, and this will perpetuate the cycle of unending sleep deprivation.
In addition, when you sleep, your body releases growth hormone, which keeps your body healthy and maintains your body’s metabolism. It is important to get enough sleep every night to keep your body’s metabolism up.
But I know that this is not very easy for some. So I’ve listed down some of the things you can do in order to sleep better. My suggestion: Work on getting better at them progressively. Even 1% a day improvement makes a difference over the long term 🙂
☕ No coffee intake before bedtime
Coffee contains caffeine, which has a powerful stimulant effect on the body. If you drink coffee less than six hours before you plan to go to sleep, you may experience difficulty falling asleep or you may wake up in the middle of the night and be unable to fall back to sleep. Make sure to give your body plenty of time to digest coffee before bed.
😌 Keep bedroom temperature cosy
Having a comfortable room can help you sleep better. Just like the phrase “you are what you eat,” it also holds true that you are what you sleep on and sleep next to. A good mattress is important as it keeps your spine aligned while you sleep, reducing the pressure points that cause aches and pains. Your bedroom should look like a hotel room, a place where you can relax and rest. Here are some simple tips you can use to make a cosy bedroom: Clean and organize everything. Darker walls may keep you awake at night. Another tip: keep your room quiet and dark.
📱 Limit gadget usage at night
Researchers have found that the light from gadgets can stop the body from producing melatonin and may cause sleep problems. Melatonin is the hormone the body produces to help regulate sleep patterns. The absence of melatonin can lead to sleep issues, including insomnia. Using electronic devices before bed may also lead to sleep deprivation by stopping the body from getting the rest it needs.
🛏️ Relax into your favourite spot
You need to stretch your muscles. If you’re lying on the side, it’s good to gently touch your toes with your fingers. If you’re lying on your back, try stretching your arms over your head. If you’re lying on your stomach, then stretch your legs. In addition to that, you need to get rid of all the stress in your body. The best way to do this is to take a warm bath.
🕒 Follow your night-time routine
There is plenty of research that says people who have a nighttime routine and those who are consistent about these routines, sleep better. A routine like taking a hot shower or using a heating pad before bed is one of the many rituals that improve sleep. Others include taking a nap during the day, reading a book, turning your computer or TV off after a certain time, or doing something nice for yourself like a hot bath. When you have a ritual in addition to the bedtime routine, then you have a calming effect and you sleep better.
🛀 Keep your body tidy and fresh
As we sleep, our bodies get a chance to rest, repair, and refresh. When we have a clean and tidy body, everything works better. Keeping our body in a good condition helps the body to produce more oxygen for us to breathe during sleep. Our bodies also use less energy to cool down and to help us focus by producing fewer toxins, which means we get more effective sleep.
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Sleeping well is one of the keys to sustainable weight loss. I know that this may take some time, but with the tips mentioned here, I hope you can slowly start building these habits so that you can sleep better for good.
Which among these tips would you be able to start doing today?
And if you’d like to know more about other lifestyle hacks that won’t only help you lose weight but also help you keep a permanent, healthy lifestyle, do DM/text me for more info, ya. I’d be happy to help. 🙂
Have a great day everyone! 🙂