The body needs sleep to rest and recover after a hectic day, so if you sleep badly, you’ll feel tired, probably a bit low and you might find it hard to concentrate. A lack of sleep can affect your appetite and your capacity to exercise too, which will directly impact your weight-loss efforts.
People who are habitually sleep-deprived – those who sleep less than six-and-a-half hours a night – have been shown to be low on the hormone leptin, which reduces the appetite, and to have higher levels of ghrelin, which stimulates the appetite. Sleep deprivation also tends to increase the levels of the steroid cortisol, which the body releases in times of stress.
If sleep deprivation is prolonged, studies suggest that both mood and mental capabilities diminish, while the risk of weight gain and type 2 diabetes increases.
It’s all about timing
One of the consequences of a poor night’s sleep is that it can trigger your appetite for sugar-laden foods, such as a sugary breakfast cereal, a biscuit at morning tea time or a handful of lollies during that mid-afternoon slump. These foods give you an energy lift because they contain fast acting sugar; the trouble is, the energy burst is short-lived and will leave you feeling more exhausted later. These empty calories will sabotage your weight-loss plans.
Your sleep patterns can be heavily influenced by what you eat and when you eat it, so try following these tips to ensure you’re getting the most out of your resting hours.
Cut the caffeine
The Biggest Loser Club dietitian, Dr Clare Collins, says, “If you want a good night’s sleep, try to avoid coffee for at least six hours before bed.” So, if you plan on hitting the hay at 10pm, your mid-afternoon tea, coffee or cola needs to be the last one of the day. Caffeine is a stimulant and its effects can prevent you from falling into a restful sleep. Try switching to decaffeinated beverages and sugar-free, decaf soft drinks instead.
Eat early and snack wisely
Clare says, “Eat dinner early enough, around 6-7pm, so that you don’t have a full tummy when you go to bed. If you need a snack after dinner, don’t eat it after 9pm and try to choose something that combines protein and carbohydrates. Protein foods that contain a particular amino acid called tryptophan combine with the carbs to help increase your body’s levels of the brain chemical serotonin.” This chemical is responsible for the relaxed and satisfied sensation you feel after a good meal.
Dr Collins suggests a snack combination such as, “A small banana with 200ml skim milk blended into a smoothie. Or, a slice of wholegrain toast with a little canola margarine and some Kaya. Or, try a combo of 200ml warm, low-fat milk with two level teaspoons of Milo. Anecdotal reports highlight that having a warm, milky drink at night will also help soothe you into a restful sleep,” she says.
Or, try some herbal tea. The calming super nutrients in camomile and valerian teas have been used since ancient times; they have a mildly sedative effect that soothes the anti-anxiety areas of your brain and helps to calm your whole body.
Watch the alcohol and nicotine
Alcohol can help you nod off more quickly because it has a natural sedative effect but too much can affect sleep quality; it can slow down breathing, trigger swelling of the throat lining and reduce the tone of muscles in the airways, making snoring and sleep apnoea more likely.
After excess alcohol, you may think that you’re sleeping, but actually, your brain has been overwhelmed by the effects of alcohol and you’re not sleeping naturally. Sleep is an active brain process that involves a delicate balance of REM sleep (where you dream) and non-REM sleep (deep, restful sleep) and alcohol disturbs this process. This is why after a heavy bout of drinking you may wake to feel like you haven’t slept at all.
Smoking is another sleep stealer – it raises your pulse rate and keeps you wired, so you may find it difficult to nod off in the first place.
Do it regularly
Try to get into the habit of a regular bedtime routine and a regular time slot for sleep. Reading is a great way to relax before sleep because it requires so much concentration.
Sleeping well will boost your emotional health and resilience, so try to determine what you can realistically achieve during the day. If you’re trying to fit too much in, make it a priority to start turning people and commitments down to allow yourself a good night’s sleep. You’ll find that you function better during the day, too.
Now you know the importance of good quality sleep, enjoy it and use your improved mental clarity to take this week's challenge, which is aimed at keeping you focused on your goals.