Sleep your way to better health

When we think of weight loss we think of spending hours in the gym, and eating is a little food as possible. By that could be furthest from the truth and actually causing more harm than good for your body especially if your woman. One crucial link that people are finally starting to recognize his sleep.

Hormones

Most people think of sleep as a luxury, but with all the scientific research coming out we see how much it really influences your weight, mental health, and wellness. The following hormones can get out of sorts with a short-term sleep restriction:

• Blood sugar levels/glucose control

• Leptin levels- leptin is a hormone that regulates how much you eat, tells you when   you’re full, and dictates how much fat you store.

• Cortisol- The fight or flight stress hormone that also stimulates insulin release and maintenance of blood sugar levels. That means that you will have an increase in appetite and crave sweets sugar and carbs for a quick source of energy. Your body’s metabolism slows down because it’s primary concern is getting over the sleep deficit not focusing on burning fat. Meaning you will hold on to more body fat.

Muscle Recovery

Sleep is also important for muscle recovery. All the efforts you put into working out cardio, lifting weights, yoga, etc. requires recovery. Your body recovers and repairs those muscles when you are sleeping. So going to bed at 11 PM or midnight and waking up at 5 AM for a workout is actually negating any of those gym efforts.

Inflammation

Not only does impaired sleepers sleep restriction effect hormones, it increases inflammation in the body. This inflammation even at low levels puts you at risk for chronic diseases, autoimmune conditions, and even mood disorders like depression. And probably the most surprising and unknown risk is heart disease. Poor sleep quality has been linked to coronary heart disease. this by far was the most surprising to me. Weight loss aside you can be putting yourself at risk for heart disease if you don’t prioritize sleep.

Sleep Tips

So you may be wondering how can I get better quality sleep. Limit caffeine intake after 1 PM. Avoid heavy meals 2 to 3 hours before bedtime. Avoid screens two hours before bed. If you absolutely need to be in front of the screen try using blue blocker classes. Take an Epson salt bath with calming essential oils like lavender or Roman chamomile. And one of my favorites try a warm cup of herbal tea like chamomile or even one that has some kava in it.

These are just some initial steps to start with. Be on the lookout for more sleep tips coming soon. Sign up for my email list to know when new articles, recipe or tips come on to the site.