For many busy women, we find that extra time in our day to workout or meal prep by getting up earlier or staying up later. But are we actually doing ourselves a favor when it comes at the cost of our sleep? In this blog post, I will uncover for you how sleep helps with weight loss.
Why Sleep Matters
- Metabolic Magic: Your body regulates hormones that control hunger and fullness while you sleep at night. Inadequate sleep disrupts this delicate balance, leading to increased appetite and cravings for high-calorie, sugary foods.
- Energy Drain: Ever notice how sluggish you feel after a restless night of sleep? Sleep deprivation zaps your energy levels, making it challenging to stay active and motivated to exercise. You are also more likely to crave those foods that give you quick bursts of energy (i.e. simple carbs and sugary foods) but don’t offer much nutritional value.
- Stress Sabotage: Lack of sleep can trigger stress hormones like cortisol, which not only make you feel anxious but can also lead to fat storage, especially around the belly area.
How to Improve Your Sleep Habits and Your Weight Loss
Now that we’ve established how sleep helps with weight loss, let’s talk about some practical steps you can take to ensure you’re getting the sleep you need.
1. Set a Sleep Schedule: More than likely, you have a routine during the workweek but it’s also important to aim for consistency on weekends too. Try to go to bed and wake up at the same time each day, even on weekends. This routine in your sleep patterns helps you fall asleep faster and wake up more refreshed as your circadian rhythm remains consistent.
2. Create a Relaxing Bedtime Routine: Wind down before bed with calming activities like reading, gentle stretching, or a warm bath. These rituals signal to your body that it’s time to get ready for sleep. I enjoy reading fiction before bed as a way to get out of my own head and get enveloped in another storyline. It helps to detach from my perceived problems or to-dos.
3. Limit Screen Time: The blue light emitted by phones, tablets, and TVs can interfere with your body’s natural sleep-wake cycle. Try to avoid screens at least an hour before bedtime. This could be a great challenge to explore new hobbies such as Zentangles, knitting or yoga.
4. Cut the caffeine: Avoid caffeine too close to bedtime. This might take a little trial and error to find the cut-off time that’s right for you. I personally stop drinking caffeinated drinks at 5pm and have found that I go to sleep much easier now at my bedtime of 10:30pm.
5. Make Your Sleep Environment Cozy: Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. I set our thermostat to four degrees cooler than we keep it during the daytime as well as I use a ceiling fan at night for both cooling and white noise. I even ask Alexa to turn off her screen as we go to bed and put my phone face down to eliminate extra light.
6. Manage Stress: Practice relaxation techniques like deep breathing, meditation, or gentle yoga to calm your mind before bedtime. I like journaling in the evening to help take any racing thoughts and putting them down on paper. I often tell myself that my thoughts are now written down and I can come back to them tomorrow.
Celebrating Your Progress
Remember, the journey to better sleep habits is all about progress, not perfection. If you’ve struggled with sleep in the past, don’t be too hard on yourself. Celebrate the small wins along the way, like going to bed 15 minutes earlier or choosing to read rather than watch TV before bedtime. These victories are building blocks toward better sleep and achieving your weight loss goal.
By prioritizing restful nights and making small changes to improve your sleep habits, you’ll be better equipped to achieve your weight loss goal with energy, focus, and a clearer mind.
You’ve got this!
Your Coach,
Andrea