A lot of people don’t realise that as part of any programme sleep and rest is a critical part of the process allowing the body to recover and adapt to the changes it is making, without proper rest and sleep it can massively impact the results of the programme, in this blog i explain the effects of this and share tips on how to improve this.
Hormonal Imbalance:
Lack of sleep increases ghrelin (the hunger hormone) and decreases leptin (the fullness hormone), making you feel hungrier and less satisfied after eating.
Sleep deprivation can stimulate reward centres in the brain, making you more susceptible to cravings for high-calorie, sugary, and fatty foods.
Feeling tired and lethargic after a poor night’s sleep makes it harder to find the motivation for physical activity.
Sleep deprivation alters brain function, affecting decision-making and making it more challenging to resist tempting foods and make healthy choices.
Prioritize Sleep:
Aim for 7-9 hours of good quality sleep per night.
Create a Consistent Sleep Schedule:
Go to bed and wake up around the same time each day to regulate your body’s natural sleep-wake cycle. This cycle is called the body’s circadian rhythm which is the body’s internal clock which is crucial for the body’s overall function.
Manage Stress:
Stress can disrupt sleep and lead to emotional eating, so finding ways to reduce stress can be beneficial.
Limit Social Media and form a relaxing Pre-sleep routine:
For at least 1 hour before you sleep, stop the use of Social Media as this stimulates the brain which hinders the ability to switch off before sleep, find a relaxing routine that allows you to switch off like meditation or listening to relaxing music before you go to sleep.
Stay Hydrated and Eat Healthily:
A balanced diet and sufficient hydration can support better sleep quality.
