Changing these habits are a win-win!
Cutting out sugary coffee drinks, alcohol and fatty foods not only helps us sleep better-it also cuts calories!
How do I use naps effectively?
A lot of research has gone into napping since sleep knowledge has advanced. So what is the best nap strategy for my needs?
Sleep and muscle mass are connected.
How we sleep when we are dieting affects whether the weight we are losing is fat or muscle.
Sleep and weight loss
Many of us struggle to maintain a healthy weight. We may count calories, cut carbs, or increase our daily exercise to try to drop the number on the scale. However, despite our best efforts, we may be left wondering why we aren’t getting the results that we are looking for. Did you know that poor sleep habits could be the culprit? Let’s talk about the link between sleep and weight loss.
The importance of healthy sleep
If we are trying to lose weight, the amount of sleep we get can be just as important as diet and exercise. Studies show that people who sleep less tend to weigh more than those who get enough sleep; in one study, they were 89% more likely to develop obesity!
Why is this?
Sleep-deprived individuals have bigger appetites and tend to eat more. This is due to the effect on hormones that signal hunger and fullness. Research has also found that a lack of sleep can increase our affinity for foods that are high in calories, carbohydrates, and fat. Fatigue also makes us less motivated to exercise and more likely to get tired earlier during physical activity.
How can we improve our sleep?
Limit caffeine
One way is to be more mindful of what we eat and drink. We can avoid using caffeine to overcome daytime sleepiness; it can cause long-term sleep problems. By keeping an eye on our caffeine intake and avoiding it later in the day, we can prevent it from becoming a barrier to falling asleep.
Limit alcohol
We can also be mindful of our alcohol consumption. Alcohol can cause drowsiness, making some of us keen on a nightcap before bed. However, alcohol affects the brain in ways that can lower sleep quality, making it best to avoid it before bedtime.
Plan dinners mindfully
It can also be harder to fall asleep if our bodies are digesting a big meal. To keep food-based sleep disruptions to a minimum, we should avoid late dinners, especially fatty or spicy foods. And if an evening snack is needed, we can choose something light. By being mindful of how our food and drink choices affect our sleep, we can rest more deeply and maintain a healthier weight.