Tip of the Week #19: Get your beauty rest!

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We all know were supposed to get at least 8 hours of sleep right? But why? How will that help your health and weight you might ask… Here is how:

  • Decision making becomes a blur– Since you aren’t getting enough sleep you ability to make clear decisions is effected. Your willpower is low. Then you may reach for a “pick me up” aka caffeine or something else that’s a “feel good” food or drink to make you feel better from being tired. When you seek out these foods that usually aren’t the best choices, you body tends to crave those junk foods in the long run. Hence how late night snaking becomes an issue, usually your either bored or tiered.
  • Hello hunger hormones – Leptin and ghrelin are the two hormones that either tell you your hungry or full. With lack of sleep the hormone ghrelin (the hormone that tells you you’re hungry) is produced more throughout the body, thus increasing your appetite. Ghrelin tells you when your full, and when you haven’t had enough sleep or a lack of sleep, it doesn’t function properly as well and doesn’t tell you full, leaving you to eat more. Talk about a recipe for disaster. And if you really want to get into how hormones play an effect, cortisol (your stress hormone) is effected and its a big triangle you don’t want to mess with.

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Tips to get more shut eye:

  1. Do your best to stick to a schedule, even if its the weekends or you have the day off from work, your body will get into a natural rhythm and start to automatically wake and fall asleep at the same times.
  2. Turn off lights, tv, computers, phone and anything else that produces a light.
  3. Watch what you eat for your last meal or at night time. Foods thatare spicy and/or can cause heartburn tend to keep you awake. Along with caffeinated teas, coffee, alcohol and sodas.

 

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