A hectic lifestyle, busy job and mounting chores can leave you little time for a restful sleep. But did you know that notching up fewer than six-and-a-half hours a night could undermine even your best weight-loss efforts?
Scientific research has proven that regularly missing out on your ZZZs can increase your appetite. Night owls tend to have less of the appetite-reducing hormone leptin and more of the hormone ghrelin, which stimulates the appetite.
Sleep deprivation also tends to increase the levels of the steriod cortisol, which the body releases in times of stress.
Studies suggest that regularly missing sleep can increase the risk of weight gain and type 2 diabetes, as well as diminishing mood and mental capabilities.
It’s all about timing
One of the consequences of a bad night’s sleep is that it can trigger your appetitie for sugar-laden foods, such as sweet breakfast cereals, biscuits at morning tea time and lollies during that mid-afternoon slump.
While these foods contain sugars that will give you an energy lift, the boost is short-lived and will leave you feeling more exhausted later. It is these ‘empty calories’ that can really sabotage your weight-loss plans.
Your sleep patterns can be heavily influenced by what you eat and when you eat it, so try these tips and tricks to ensure you're getting the most out of your resting hours.
Cut the caffeine
“If you want a good night’s sleep, try to avoid coffee for at least six hours before bed,” The Biggest Loser Club dietitian, Dr Clare Collins, says.
So if you plan on hitting the hay at 10pm, your mid-afternoon tea, coffee or diet 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
Bedding down on a full stomach can also disturb your slumber. Dr Collins suggests eating dinner early, around 6-7pm, and choosing bedtime snacks wisely for the most restful sleep.
“If you do need a snack after dinner ... try to choose something that combines protein and carbohydrates,” she says.
“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 small banana with 200ml skim milk blended into a smoothie or a slice of wholegrain toast with a little canola margarine and Vegemite as a snack.
A combination of 200ml of warm, low-fat milk with two level teaspoons of Milo or Ovaltine is another good option.
“Anecdotal reports highlight that having a warm, milky drink at night will also help soothe you into a restful sleep,” Dr Collins says.
Herbal teas are also good before bedtime. Camomile and valerian teas have been used since ancient times for their soothing effect because they help to calm your whole body.
Watch the alcohol and nicotine
Alcohol can help you nod off quickly because of its natural sedative effect. However, 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 your brain has been overwhelmed by the effects of alcohol so you’re not sleeping naturally. Sleep is an active brain process that involves a delicate balance of REM sleep (dreaming) and non-REM sleep (deep, restful sleep). Alcohol disturbs this process and that 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. In addition to having serious health consequences, it raises your pulse rate and keeps you wired, so you may find it difficult to nod off in the first place.
Good habits
Try to get into the habit of a regular bedtime routine with a standard time slot for sleep. Reading is a great way to relax before sleep because it requires 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 in too much, make having a good night's sleep a priority and 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.