Are you getting enough?

Photo by Acharaporn Kamornboonyarush on Pexels.com

When it comes to losing weight and getting healthier, sleep plays an important role:

Research tells us that when people get seven to nine hours of quality sleep, it’s easier to eat well, move regularly, and be in a better frame of mind

The amount of sleep we get makes a big difference in how we feel the next day.

When we get enough sleep, it’s easier to get out of bed the next morning and head into the kitchen to make a healthy breakfast. Whereas after a sleepless night even peeling a banana is an effort, if indeed you got up on time!

It’s also noticeable that when you don’t get a good night’s sleep you don’t always make the wisest food choices which in turn impacts your weight.

Take a moment to rate on a scale of 1 to 5 do you think you regularly get enough sleep (1 being no and 5 being yes)

 If you scored less than 3 then the following tips could help.

  • Exposure to bright/sun light during the day
  • Reduce blue light exposure
  • Melatonin (sleep hormone) – found in bananas, ginger, cherries, corn, pomegranate, tomatoes, asparagus, grapes, broccoli, cucumber, olives and rolled oats and rice as well as some seeds
  • Glycine – improve sleep quality – found in egg white, sea food, meat
  • Magnesium – improves relaxation and enhance sleep quality – found in tofu, fatty fish, bananas, leafy greens, pulses, oats
  • Minimize alcohol/caffeine consumption before bedtime as these are stimulants
  • Bedroom environment – eliminate external light and noise to get better sleep
  • Bedroom temperature – temperature affects your sleep more than noise and helps the stability of REM sleep. The optimal sleeping temperature in the bedroom for adults should be between 15 and 19 degrees Celsius
  • Don’t eat late at night – consuming a large meal before bed can lead to poor sleep and hormone disruption
  • Relaxation techniques – hot baths and meditation (there are lots of free apps)
  • Exercise regularly during daylight hours
  • Set up a bedtime routine – those of you with babies and small children will know how valuable this routine is
  • Set alarms for not just for getting up but also going to bed
Photo by Monstera on Pexels.com

A restful, good nights sleep means you are refreshed and ready to face the day ahead and can influence how you view all of life’s challenges.

A good laugh and a long sleep are the two best cures for anything.

Irish proverb

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