Good quality sleep is an essential cornerstone of wellbeing and yet it is often one that gets de-prioritised when life gets busy! The thing is, sleep matters big time. Without enough sleep, you create an uphill battle in many ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have.
Today I’d like to share exactly why it matters so much and what to do about it.
SLEEP AND WEIGHT
Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. It’s not all in your head.
Research now tells us that if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep per night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of healthy eating and your weight.
Sleep deprivation causes hormone imbalance, and I’m not talking about PMS, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone that makes you feel more hungry) and leptin (the satiety hormone that tells you when you’ve had enough to eat) are significantly disrupted when you are not sleeping enough. So, after a night of lousy sleep, if you feel like you need to eat more, it’s not all in your head but rather in your hormones. The feast you desire is going to be filled with high-carb, starchy foods and not the lovely healthy ones you might otherwise choose.
The stress placed on the body by lack of sleep also upsets your body’s sensitivity to insulin (the fat-storage hormone), which contributes to weight gain and increases the risk of Type 2 diabetes.
SLEEP, STRESS AND YOUR HORMONES
Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle and one particularly good reason why it is so important to take the time to unwind before getting in bed.
Cortisol is one of the main stress hormones. It should follow a specific pattern throughout the day, starting off low (after all, you will have just got up from a ‘restful sleep’), rising to a peak in the morning to get you out of bed and gradually tailing off towards evening time. Prolonged periods of stress can create an imbalance in this daily rhythm that may lead to cortisol levels being high come night-time. Typically, this would leave you feeling tired but wired – absolutely exhausted, but your head is buzzing when you hit the pillow. Not the recipe for sleep success!
BALANCED BLOOD SUGAR LEVELS = BETTER SLEEP
The more starchy carbs you eat, the more glucose is in your blood and the higher the amount of insulin that your body needs to restore blood sugar balance. If your diet is high in starchy carbs like bread, rice, pasta and sugars, you make more insulin, which creates blood sugar fluctuations at night, and these cause sleep disturbances. A sugar ‘crash’ at night triggers a release of cortisol to wake you up at the wrong time, and this can shift you out of deep sleep into a lighter sleep phase. Moving to a way of eating that balances your blood sugar helps significantly improve the quality of your sleep.
TIPS FOR A GOOD NIGHT’S SLEEP
There are a number of things you can do (or not do) to improve your chances of sleeping well.
DO
Try to go to bed at the same time every day. Your body thrives on routine.
Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
Use your bed only for sleep and sex. This may help you completely switch off.
Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
Spend time outdoors to soak up the sun, especially first thing in the morning. This helps to set your circadian rhythm for the day.
Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
Make an effort to relax for at least 10-15 minutes before going to bed - a warm bath, massage, meditation.
Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if you struggle with cold extremities.
Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.
DON’T
Engage in stimulating activities – like playing a competitive game, watching an edge-of-the-seat film, or having an importantconversation with a loved one. Even using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun.
Eat a heavy meal within three hours of going to bed.
Drink caffeine in the afternoon – including coffee,‘normal’ and green tea, and colas.
Use alcohol to help you sleep. Alcohol can make sleep more disturbed.
Try to avoid daytime naps.
Try not to get frustrated if you can’t sleep. Go to bed in a positive mood – “I will sleep tonight”.
You will almost certainly have read some of these tips before. Just knowing the information is not going to give you the restful night’s sleep you are looking for. The only thing that counts is action. If you know beyond a shadow of a doubt that lack of sleep is at the root of not getting organised enough to plan your meals ahead of time (which may result in your feeling forced to grab a coffee and croissant on the way to work), has you craving sugary snacks you wouldn’t otherwise eat and feeling like a shadow of your normal self, I invite you to put getting more and/or better sleep at the top of your to-do list this week to see what a difference it can make. You might have a whole list of things on your list already this week but focusing on this ONE thing might be what you need to see a real shift in everything else.
If you are interested in developing a personalised plan to support your sleep, why not book in for a FREE intro call with me here to discuss how we can get you back to having a restful night's sleep.
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