Disclaimer: Always seek the advice of your physician before starting or altering any exercise or dietary plan.
Most of us know that we don’t get enough sleep, we are not talking about just getting the recommended 7 to 9 hours, we are talking about getting good quality sleep. Research has shown that sleep directly affects your levels of ghrelin and leptin which are related to feelings of hunger and fullness, but also the stress hormone cortisol, which in turn can spur your appetite.
Changes in your glucose metabolism that is brought on by sleep deprivation will cause your body to hoard the calories that you consume, storing them as fat rather than burning them for energy. Have you ever noticed that when you haven’t had a good night’s sleep that you crave something sugary, that’s your body looking for that quick boost of energy. Unfortunately, it is a vicious cycle.
The amount of sleep that you get can affect you both mentally and physically. Here are some effects of poor quality sleep.
1. Can affect your thinking ability
2. Affects your response time
3. Compromises your cardiovascular health
4. Gives you a lack of energy
5. Affects your ability to fight infections
Recommended daily sleep amounts – from the National Sleep Foundation
Newborns (0-2 months) 12 to 18 hours
Infants (3-11 months) 14 to 15 hours
Toddlers (1-3 years) 12 to 14 hours
Preschoolers (3-5 years) 11 to 13 hours
School Age (6-13 years) 9 to 11 hours
Teenager (14-17 years) 8 to 10 hours
Young Adult (18-25 years) 7 to 9 hours
Adult (26-64 years) 7 to 9 hours
Older Adult (65+) 7 to 8 hours
Tips to getting better sleep
1. Stick to a regular sleeping schedule. This includes weekends
2. Don’t consume alcohol, caffeine, sugary foods, eat heavy meals or ingest large amounts of fluids close to your bedtime.
3. Learn to sleep in a cool, dark and quiet environment.
4. Avoid all electronic devices at least 1 hour before bedtime.
5. Learn stress management techniques. Try something like meditation before bedtime, it will help you wind down.
6. Read before bedtime. This works wonders for me. When it’s time for bed I read for about 20 minutes to a half hour and find I shut off my brain to all the daily troubles and concentrate on reading. I have no problem falling asleep.
We all know that we don’t get enough quality sleep, if you want to see improved gains in your weight loss or are just looking to improve your overall physical and mental health then ensure you get the recommended amount of sleep daily.
It takes 4 weeks for you to see your body changing
It takes 8 weeks for your friends and family
It takes 12 weeks for the rest of the world.
Never give up, your body will thank you.
As of August 1st we have started a new FaceBook group for likeminded people to join. If you need motivation or would just like to support others on their Healthier Living Journey then please join our group at https://www.facebook.com/groups/971130139764831/
You can also follow us on these other social media sites.
Mark & Shelly