As we learned in yesterday’s blog, sleep is one of the most important pieces to recovery, and body weight.
Sleep impacts our bodies ability to make two important hunger hormones; Ghrelin and Leptin. Gherlin is a hormone that is released in the stomach signalling the brain that we are hungry. Leptin is released from fat cells telling our brain that we are full. When we have less than 6 hours of sleep our body will produce more Ghrelin and less Leptin, making us have false hunger cues leading to overeating.
There are a couple of tips and tricks for optimizing your sleep, here are some of my personal favourites.
1.ÊÊÊÊ Have a ÒbedtimeÓ routine, no blue light (TV, phones, computers) try to limit situation so your body can start to shut down.
2.ÊÊÊÊ Keep your bedroom cold, your body needs to lower its temperature in order to sleep
3.ÊÊÊÊ Limit liquids 1 hour before for bedtime, less midnight bathroom trips!
4.ÊÊÊÊ Black out curtains; ensure your room has no light source.
5.ÊÊÊÊ White noise, this can eliminate you waking up due to sudden noises.
6.ÊÊÊÊ Avoid caffeine 6 hours before sleep
7.ÊÊÊÊ Magnesium can be a helpful supplement if you struggle with staying asleep.
All of these tips will set you up for success and help you see some sleep gains! Good night! Ê
Ê
Coach LizÊ
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/#
