Sleep is nutrition for the brain and when we are ZZZ deprived our brain becomes foggy and our metabolism groggy! We have a higher tendency to make bad decisions which leads to not being able to turn down the sweets in the breakroom or pass by the vending machine without grabbing a quick snack.
Sleep deprivation can also cause our hunger hormones to get out of balance and to make it hard to lose weight. Too much ghrelin increases our hunger, to little leptin makes us eat more and a spike in cortisol makes us store more fat. Sounds like a recipe for weight gain!
So let’s reverse these outcomes and start focusing on getting better sleep! Here are some tips to try:
- Put down the cell phone, computer, Ipad and turn off the TV! Those glowing screens keep our brains stimulated and harder to fall asleep. Try putting down all electronics an hour before hitting the pillow.
- Setting a bedtime is not just for kids. Adults can also benefit from waking and falling asleep around the same time every day/night, that’s right, even on the weekends. This will help to regulate and set an internal clock so you get tired around the same time!
- Create some kind of ritual to get your body and mind in a relaxing state. Try reading a book (an actual book), taking a bath or listening to some relaxing music or noise like the sound of rain or ocean waves.
- Be mindful of what you eat and how late you eat. Avoiding alcohol, heavy meals and anything with caffeine before bed can make a big difference in your quality of sleep. Did you know caffeine can stay in your body 5-6 hours?! Set a specific time of day to stop the caffeine and stick with it!
- Sleep in the dark. Melatonin (our body’s natural sleep hormone) is released in darkness but light can suppress it. The darker the room, the more melatonin, the more sleep!
If you are still struggling with sleep, call us today to schedule an appointment, as hormonal imbalances and obesity can also contribute to sleep issues! Let us help you get the best night’s sleep!