In this article, I will share my 10 top tips to get more sleep so you can lose weight. I will begin by explaining the science behind why getting enough sleep can help you lose weight.
So, why do you need to get more sleep so you can lose weight?
If you are struggling to reach your ideal weight a lack of sleep might be contributing. When you don’t get enough sleep, this affects two hormones in your body. You produce more ghrelin, the hormone which makes you hungry and less leptin, the hormone which makes you feel full. As you can imagine, this is a deadly combination. But it is also something you have no doubt noticed. I am sure you have had tired days when you do nothing but crave carbohydrates. Tiredness also impairs our judgement and makes it harder to make healthy choices.
As you can see it is very important to get enough sleep so you can lose weight. What can you do if you are not getting enough sleep?
10 Top Tips to Get More Sleep so You Can Lose Weight
Switch off all tech, including the TV at least one hour before bed. The light from the screens prevents your body from creating melatonin, the sleep hormone. Even if you do drop off the quality of your sleep will be poor.
If you must nap, limit it to 20 minutes before 2pm. Napping disrupts your sleep pattern and reduces your ability to sleep at night. If your energy slumps try fresh air or a walk to pick you up.
Stop Clock Watching
If you wake in the night, stay away from the clock. If you keep saying, ‘I wake up at 3am every day’, that is exactly what will happen.
If you want to sleep well start by making sure your mattress is comfortable and have a cool room with warm bedding. Use pillows to support your limbs, if needed and get your neck in neutral with no more than one pillow.
Save bed for two things only
Your bed is for sleeping and time with your partner! Anything else you do in bed, gives your brain the message that bed is for things other than sleeping and love making.
Try to go to bed and get up at a similar time each day (even at weekends). Your body will get into a flow with the routine and you will sleep better.
Have your last caffeinated drink no later than 1pm so the caffeine can leave your body before you need to sleep. Watch out for caffeine hidden in things such as chocolate and painkillers.
Exercise at the Right Time
Exercise is helpful for sleep as it helps to tire out your body. Do not exercise too close to bedtime as this can disrupt your sleep and make you too awake to nod off.
Watch What You Eat and Drink
Do not eat too late in the evening and avoid late evening heavy meals. If your digestive system is working hard it will disrupt your ability to sleep.
Get into the Light at the Right Times
Exposing yourself to daylight early on in the day helps your brain realise that it is morning and time to be awake. In a similar way, getting into the dark helps your brain know it is night and time to sleep.
How to apply these 10 top tips to get more sleep so you can lose weight
I hope you have found my 10 top tips to get more sleep so you can lose weight, useful. As with any habit change, don’t try to change everything at once. Choose one or two things to work on first and then introduce the others one-by-one.
If you are struggling to get enough sleep, whether you are overweight or not hypnotherapy can help.