Why a lack of sleep is making you unhealthy.
Our most potent supplement is one that many of us abuse and not for the right reasons.
Sleep deprivation is one of the most common ailments we suffer from today.
Insufficient sleep doesn’t discriminate.
It doesn’t favour men over women or young over old.
Worse still it affects your ability to lose weight, to think straight and to be a nice person.
Sleep deprivation is a leading cause of workplace accidents, obesity and depression.
Lack of sleep affects your metabolism AND ability to lose weight!
Sleep is the wonder drug that allows your body to recover from the stress you put it under each day
At work, at the gym, in relationships, and so much more.
Starting your day without enough recovery encourages a cycle of high-stress levels and bad behaviours keeping you in a negative frame of mind and pushing you towards poor food choices.
How do I know this is true?
I know it’s true because at some point in my life all of the above has been true for me due to sleep deprivation.
I’ve been chronically overweight due to a lack of sleep driving terrible nutritional choices.
I’ve been a bad partner due to being a grumpy bugger because of a lack of sleep
I’ve made poor decisions in my business as a result of being tired.
But it’s not just me.
An international team of researchers at the University of Oxford found that
“when people are sleep deprived or develop a persistent sleep disorder, the consequences include loss of energy, sleepiness, impaired concentration and memory, and disturbed mood. Inadequate sleep has been associated with an increased risk of hypertension and type 2 diabetes, and risk of developing anxiety or depression”.
All is not lost though!
Getting into the groove of good sleep hygiene doesn’t have to be a torturous process.
Here are some tips to help improve your sleep:
When you are well-rested, your body is more likely to run properly encouraging weight loss and supporting your metabolism.
– Try having some casein or yoghurt before bed
– Turn the TV and all other electronic devices off 45-60 minutes before bed (read a book instead)
– STOP drinking water an hour before bed
– Keep your routine SEVEN days a week
– Avoid eating within 2 hours of your bedtime
– Try drinking something warm like green tea or milk
Avoid these things before bed:
– Sugar
– Caffeine
– Chocolate
– Alcohol
Regardless of your schedule, these tips can be very beneficial, but for you night workers, here are some additional tips:
– Don’t postpone sleep; you will become more awake the longer you stay up
– Set aside 7-9-hour blocks for sleep–it may take you longer to wind down so you may need more time.
– Make sure your thermostat is set to cool; we rest better in cool environments
– Use blackout curtains to keep your room dark.
– Try to keep a regular work and sleep schedule, consistency is key. Avoid rotation shifts and break up the number of nights you work in a row.
– Share your sleep schedule with others to minimize the number of calls and messages being sent during your sleep time.
Use the tips above!
Especially avoiding sugar and caffeine while at work can aid in falling asleep faster and resting better.
You’ll feel much better for being well rested!
Coach Paul