Did you know that sleep deprivation can be a contributing factor to obesity?
Studies have shown that people who consistently get less than 6-7 hours of sleep a night tend to produce more of the hunger hormone Ghrelin and less of the satiety (fullness) hormone, Leptin.
This could explain why people who suffer from sleep deprivation crave foods higher in calories, sugars and fats. These foods spike insulin levels and give your body a surge in energy which is exactly what we feel like we need when we are tired, and sleep deprived.
The recommended amount of sleep we should get each night is 8 hours. This allows your body to go through all stages of the sleep cycle including deep sleep which is when we heal, recover and restore our bodies for the next day. This helps us to regulate our insulin response and prevent cravings for foods high in sugar and fat.
Research continues to show us just how important sleep is in keeping us healthy, both physically and mentally. Not only can sleep deprivation be a contributing factor to obesity but it has also been linked to increased risk of heart disease, stroke, diabetes and even some cancers.
So, to help reduce your risk factors,
Here are our top 6 tips to a good night’s sleep:
- Get up and go to bed at the roughly the same times each day. Ideally get up early, around 6-7am and go to bed between 9-10pm to ensure your get your full 8hrs.
- Turn off all electronic equipment at least 30mins before you go to bed.
- Try reading or doing a puzzle such as sudoku or crosswords before you go to bed.
- Don’t drink caffeinated drinks after 3pm and minimise alcohol intake after dinner.
- Eat your biggest meal in the middle of the day and a lighter meal for dinner
- Make sure your room is dark and not too warm.