In our quest for higher energy levels, we often turn to supplements and superfoods. Yet, there's a powerful, often overlooked solution that can significantly enhance recovery, performance, and concentration: sleep.
Adequate sleep is a game-changer for fat loss and muscle recovery. Research has shown that poor sleep is linked to binge eating and obesity. In a study, 244 women reported binge eating, and this behaviour was positively associated with not getting enough sleep, having trouble falling asleep, and feeling sleepy during work or free time. These sleep issues were also significantly associated with obesity.
Sleep affects two crucial hormones:
- Ghrelin: Known as the hunger hormone, ghrelin levels increase when we don't get enough sleep, making us feel hungrier.
- Leptin: This hormone signals when we've had enough to eat. Lack of sleep reduces leptin production, making it harder to recognize when we're full.
When we're sleep-deprived, our bodies crave high-calorie foods as a quick energy fix. Sleep not only impacts our hunger hormones but also plays a vital role in brain function, appetite regulation, and the immune, hormonal, and cardiovascular systems. Poor sleep increases our chances of falling ill and negatively affects our overall health.
Here are some tips to improve your sleep:
- Aim for 7-9 hours per night: This is the optimal range for most adults.
- Reduce screen time before bed: Put your phone on do not disturb mode to avoid late-night distractions.
- Limit caffeine intake: Try not to consume caffeine after 4 PM.
- Set a bedtime alarm: A consistent routine helps regulate your internal clock.
- Stick to a sleep/wake routine: Even on weekends, maintaining a regular schedule is beneficial.
- Try soundscapes or audiobooks: These can help you relax and fall asleep faster.
- Consider sleep apps: Tracking your sleep can lead to improvements.
- Keep your bedroom cool: A cooler environment is conducive to better sleep.
- Avoid watching TV in bed: Reserve your bed for sleep to create a stronger mental association.
Start making sleep your priority and you will see overall improvements in your sleep. Make these small changes today, and you'll be amazed at the difference it makes.
