Sleep hygiene is, indeed, a thing
Recent research suggests that a consistent lack of sleep can lead to metabolic syndrome, slow immune response, increased sensitivity to pain, and weight gain, to name a few. Lack of good quality sleep (less than 6 hours) causes the body to produce less leptin, a hormone involved in satiety. Lowered leptin levels can lead to an increase of about 400 calories consumed the next day (even more when the food choices we make when sleep deprived tend to be calorie-laden)!
Do you struggle to get a good night’s sleep? Do you notice the consequences of a poor sleep schedule in your eating habits the next day? Consider these tips for better sleep and, in turn, a controlled appetite.
Stick to a sleep schedule.
Aim to go to bed at approximately the same time every day, even on weekends!
Pare down your dinner.
Pare down your dinner and finish eating so that you feel comfortable, not overfull, before bed. This translates to a 5 or 6 on the 1–10 hunger/ fullness scale. You’ll minimize the body competing for rest and digestion at the same time.
Cut caffeine from late afternoon, and minimize alcohol and nicotine.
Create a comfortable sleep environment.
Keep your room cool, quiet, and dark. Consider using room-darkening shades, earplugs, sleep masks, or fans.
Stay active during the day.
Regular physical activity can help you sleep better, but avoid exercising too close to bedtime.
Consider knowing your DNA.
DNA information can explain how your body best adapts to circadian rhythms.
Learning about your DNA can help you make informed decisions about your health and nutrition. So why not take the plunge and explore your DNA?
Start your journey toward optimal health today. Reply here to email me for more information on how I can help you reach your health and nutrition goals.
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