Being in sync with your Circadian Rhythm can have positive impacts on your well-being and sleeping well over night is just one way to achieve this balance. In fact, supporting your sleep-wake cycle by getting around 7-8 hours of sleep each night can benefit your health, your mood, concentration, memory and even your weight.
Is good quality sleep the key to weight loss?
Before you jump into bed in the hope that you’ll wake up lighter, bear in mind the fact that simply sleeping more won’t make you lose weight. Sleep deprivation can lead to changes that negatively impact your health. Discover how adequate sleep can help you achieve your weight loss goals.
Poor sleep can impact your weight in several ways:
- It may interfere with the appetite and satiety hormones leptin and grehlin (satiety is your feeling of fullness, or being satisfied).
- It can raise levels of the stress hormone cortisol, which can impact your weight by increasing the storage of fat around your middle.
- It can impair the complex decision-making centre in your brain which can mean you’re more likely to give in to food cravings.
- It may make you more likely to reach more for high-kilojoule foods to boost your energy levels.
- Tiredness can reduce your motivation to be physically active.
- Lack of sleep affects your mood, which can in turn lead you to reach for more comfort foods that tend to be higher in kilojoules.
5 Tips For A Good Night’s Sleep
Discover effective tips for a good night’s sleep and wake up feeling refreshed and energised. From setting a sleep schedule and avoiding stimulants before bedtime to creating a comfortable sleep environment and practicing relaxation techniques.
1. Set a bedtime alarm
Try to develop a regular sleep routine by going to bed at the same time each night. Work backwards from your wake-up time and set a bedtime alarm that allows you to get the recommended 7-8 hours of sleep. Sometimes, going to bed later can be the single best thing to help you sleep more consistently through the night.
2. Create a bedtime ritual
Winding down and switching off your thoughts from a busy day can be challenging, but finding relaxation strategies that work for you might help. Having a warm bath, listening to quiet music, reading quietly, or having a warm herbal tea or milk drink can be helpful choices. Some people find a guided sleep-meditation to be useful just before going to sleep.
At least 1-2 hours before bed you should aim to turn off your TV and other devices, and avoid stimulants such as caffeine, cigarettes and alcohol. Find what works for you and make it a regular part of your nightly routine to promote better sleep.
3. Put phones to bed (in their own room)
Improve your sleep hygiene by keeping your bedroom free from distractions like smartphones and smartwatches. These devices can emit blue light that can affect your production of the sleep-promoting hormone melatonin, and disturb your sleep. So, switch off your devices and enjoy a peaceful sleep.
4. Consider your tummy
If you want to sleep well, be mindful of what and when you eat. Avoid going to bed too full or too hungry, aim for at least 2 hours between your last meal and bedtime.
If your schedule doesn’t allow for this then try having your largest meal during the day and a light meal in the evening. Following our Max Up Program, which incorporates a period of intermittent fasting, can help you to be eating your meals earlier in the day.
5. Get extra medical support
If you feel you’ve tried many things to sleep better and you still struggle, you may benefit from speaking to your doctor and considering prescription sleep treatments. This is particularly true if you experience excessive daytime fatigue, have severe snoring, wake multiple times at night or if you constantly wake up feeling tired even if you slept for 8 hours.