Sleep for Weight Loss and more
Are you tired, and finding it tough to rise and shine like usual? You may be tuning in to age-old programming to get more sleep, now, in the darker, colder winter.
My friend, you need your rest.
For thousands of years before us, our ancestors slept more during the cold months to conserve energy, and because there wasn’t much else to do. In today’s world, we need good quality rest more than ever, especially this time of year. Add in holiday parties, alcohol, sugar, the stress of family visits and gift giving, and your sleep had better improve, right away.
The consequences of sleep deprivation can be severe. A lack of sleep can lead to memory loss, confusion, an inability to make smart decisions, aging skin, stress, and even weight gain. And while losing a few hours here and there might not be as serious as all that, eventually they do add up.
Consistently getting less sleep can increase the production of ghrelin, the hormone that tells your brain what to eat. At the same time, leptin, the hormone that helps you know when you are full, doesn’t work as well when you’re tired. That means that you’ll likely eat more when you don’t get a full night’s sleep. Skipping sleep regularly increases insulin, which can cause your body to store fat instead of burning it.
Over the years, many clients in my health-coaching practice have struggled with sleep. From restlessness, to never getting enough, to low energy levels, I know it’s a common problem for even the most Nutritionally Stylish guys and gals.
So here are my best suggestions to help you make the most of the shorter days and longer nights, right now, and dedicate January to more sleep.
1) Magnesium : is a wonder mineral. Known for its relaxing properties, magnesium helps you settle down to a good nights sleep. Low levels can cause restlessness and even restless leg syndrome. You can take magnesium supplements, but I also recommend eating foods that are high in magnesium: think beans, raw nuts, whole grains, dark leafy greens, and raw vegetables.
2) Lavender : Lavender oil will relax and calm you, mind and body. Place a drop on the bottom of your feet and between your toes to calm anxiety and help you relax. Add a few drops to your evening bath, or on the shower floor before you run the water, (don’t slip!) or on your wrists before getting into bed. I love to diffuse lavender, day and night, to keep me calm and happy. Here’s one of my favorite diffusers, I have this in my bedroom. Add about 20 drops of lavender to it daily. Sweet dreams!
3) Herbal sleep teas : Teas such as chamomile, passionflower, and lemon balm all promote droopy eyelids. Brew a cup before bedtime, your body will begin to enjoy this nightly habit of soothing warmth before you hit the covers, and you’ll start to look forward to this ritual. Just be careful not to drink these teas during the workday, you might find yourself suddenly needing a nap!
4) Limit caffeine : One of the most common culprits behind sleepless nights is caffeine, so it’s best to avoid it after 1:00pm. I’ve helped convert even the most avid morning coffee drinkers to a caffeine-free life because the results can be so significant. Is this your issue? If you think so, try to taper down slowly.
5) Turn off the screens : There is more and more research being done about the effect that technology has on the body and brain’s ability to shut down at night. Do yourself a favor and turn off all screens at least one hour before bedtime. Shut everything down, get out a good book, and allow your body to ground and relax. Tell your favorite late-night host that you’ll catch them online in the morning.
6) Limit alcohol : Think that glass of wine or brandy is helping you fall asleep? While it may help to relax your muscles, alcohol can actually prevent you from sleeping through the night by disturbing your sleep patterns. Enjoy a nice glass of wine at dinner, and then stop. Try this for a week and let us know how it goes.
Focusing on sleep right now can make a huge difference throughout your life; increase your mental capacity, work performance, gain more patience, lose weight, and clear up your skin. Why wait to give that a try?
Got any personal remedies or tips to share on YOUR sleep style?
I’d love to hear from you below.
Holli
xo
