There are countless pills and drinks and supplements on the market that claim to suppress appetite, but did you know that all you really need is a little more sleep? When we sleep, our body releases the hormone called leptin, which helps create the feeling of satiation. Conversely, when you don’t get enough sleep, this drives your leptin levels down, making it more difficult to feel full.
If this wasn’t enough, a lack of sleep also increases the body’s production of another hormone called ghrelin. This hormone is responsible for making us feel hungry. So, when we deprive our body of sleep, we have an increased appetite and a more difficult time feeling full.You will be eating more and feeling less full. That, my friends, is a recipe for disaster!
Without the necessary 7-9 hours of sleep our bodies require, it becomes nearly impossible to lose weight, have any energy or to just feel great throughout the day. It’s time to make sleep a high priority in your health and fitness goals.
4 Tips To A Better Night’s Sleep
1. Seven & Seven
Aim to get 7 or more hours of quality sleep, 7 days a week.
Create a nightly routine and stick to it. I like to unwind, turn on my essential oil diffuser and either read or veg out on TV for a half hour. A simple routine, but it works.
3. No Phones!
Set a time when emailing and texting ceases. These distractions can take hours off your nightly zzzzz’s.
4. Sleep in The Dark
Sounds like common sense, but lots of people will fall asleep with a light on, their computer glaring or even the TV shining bright. By not sleeping in complete darkness, you are sending mixed messages to your body’s internal clock, or circadian rhythm, altering metabolic and hormonal changes that should be taking place while you are sleeping. Sleeping with bright lights can cause an increase in cortisol (a stress hormone) and a decrease in melatonin (a sleep hormone) production.
Keep Sleep a Priority
Sleep is a crucial aspect of our life that is so often overlooked. Our body and mind need the rest. This is when we go into “rest and repair” mode and a lot of crucial functions take place. We simply can’t keep putting in 10 hour days and hitting the gym hard without allowing our bodies adequate recovery time.
Work hard, play hard, and REST hard!