Get a good night sleep or you will be fat!
As I’m sure everyone is aware the amount of sleep which you had the night before can massively effect your mood and energy levels the following day. What a lot of people aren’t aware of however is that poor sleep quality or lack of sleep in general can make you fat!
There has been research which shows that depriving your body of sleep leads to an increase in ghrelin which is the hormone in your body which makes you hungry and decreases your levels of leptin, the hormone which makes you feel full. This means that you’re much more likely to overeat when you’re tired. In addition to this 9/10 times when you “really fancy” something very high in sugar or just calorie dense in general its when you’re tired. This is because when you’re tired your body will look for some quick energy which it cant get easily from high sugar foods.
Now you don’t have to be a qualified nutritionist or personal trainer to see that combining these two factors is likely to have a negative effect on your waistline! However on the flip side this means that if you improve your sleep then you can decrease your cravings for sugar as well as regulating your ghrelin levels making you less hungry!
With this in mind here are my top 10 tips for improving your sleep
1. Void computers, smart phones, tablets and television one or two hours before bed. You might also try low blue light exposure for about three hours before bed. Low blue spectrum light helps your brain reset for sleep and increase melatonin. If you “have to” be on your phone or computer then put it in “night shift” mode which reduces the blue light.
2. Everyone knows how something resonating on your mind can hinder sleep. Turning your mind off can become a challenge. Keep a journal or notebook by your bed and write down your to-do list before you go to sleep so you can close your eyes and make it less likely for your mind to spin.
3. Have a hot bath before bed with epsom salts. Try adding calming essential oils such as lavender, Roman chamomile or ylang ylang.
4. Avoid substances that effect sleep such as sugar or alcohol before bedtime.
5. Avoid caffeine from 15:00 as it has an afterlife of around 6 hours.
6. Exercise daily, if possible not directly before going to bed.
7. Use your bed for sleep and sex only.
8. Supplement with magnesium glycinate and/or L-Theanine 2 hours before bed. (These two together have completely changed many of my clients ability to get to sleep at night)
9. Eliminate any light or sound in your bedroom.
10. Aim to get into a set routine, ensuring you go to bed and wake up at the same time everyday.
If you have any questions about anything you have read in this article then please contact me directly:
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