How to build a good sleep routine for weight care
WRITTEN BY: COACH BERKLEY D.
Do you struggle to go to sleep, stay asleep, or get enough? About 70 million Americans struggle with various sleep concerns. Studies show that lack of sleep is "associated with injuries, chronic diseases, mental illnesses, poor quality of life and well-being, increased health care costs, and lost work productivity."
Why is sleep important for your weight care journey?
A good night's sleep helps your body regulate glucose (blood sugar) and hormones. A lack of sleep, however, can trigger changes to hormones that regulate hunger and appetite (leptin and ghrelin), making us more inclined to overeat the next day and make poorer food choices—basically, the hormonal changes prompt cravings for foods full of empty calories and sugar. Studies about sleep deprivation and BMI show associations between an increase in sleep duration and decreased obesity.
When sleep is lacking, it may prevent weight loss even for those who are cutting calories, according to studies conducted at the Sleep Research Center at the University of Chicago. People who were sleep-deprived and on a calorie-restricted diet lost 55 percent less body fat and 60 percent more fat-free mass than people on the same diet who got adequate sleep. This is one of the many reasons why sleep is so important as part of a weight care routine.
Many of us focus on physical activity and meal planning for weight care—but the connections between sleep and body weight show we should pay just as much attention to routine sleep. Here are 11 ways to help you establish good sleep hygiene.
1
Wake up at the same time every day.
2
Exercise to promote good quality sleep.
3
Get enough natural light in the day and limit light at night.
4
Keep daytime naps to 10-30 minutes (and nap only if needed).
5
Avoid stimulants such as caffeine and alcohol too close to bedtime.
6
Finish eating two to three hours before bed.
7
Avoid certain foods too close to bedtime.
8
Make sure that your sleep environment is pleasant.
9
Establish a regular, relaxing evening routine.
10
Aim to get seven to nine hours of quality sleep each night.
11
Manage stress to manage sleep.
Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.
About Coach Berkley D.
A native of Virginia, I have over 4 years of experience as a Health Coach. I joined Found to pursue my passion of helping others see the value of taking small steps towards a goal. I specialize in having a client-centered approach. I earned a Bachelors of Science from Old Dominion University and Masters of Education from Valdosta State University, and I also certified in group fitness, personal training, kettlebell, yoga, and have over 10 years experience in these areas. When I’m not working, you’ll find me on a walk with friends and pups or traveling to see friends across the globe.
SOURCES
Centers for Disease Control and Prevention. (2017, June 5). CDC - about our program - sleep and sleep disorders. Centers for Disease Control and Prevention. Retrieved February 3, 2022
Drake C; Roehrs T; Shambroom J; Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9(11):1195-1200
Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, et al. The National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
Nedeltcheva AV; Kilkus JM; Imperial J; Schoeller DA; Penev PD; (n.d.). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine. Retrieved February 9, 2022
Pacheco, D. (2020, October 9). Does Napping During the Day Affect Your Sleep at Night? Sleep Foundation. Retrieved February 3, 2022
Pacheco, D. (2021, January 8). How to build a better bedtime routine for adults. Sleep Foundation. Retrieved February 3, 2022
Pacheco, D. (2022, January 31). Alcohol and sleep. Sleep Foundation. Retrieved February 3, 2022
Sharma, S., & Kavuru, M. (2010, August 2). Sleep and metabolism: An overview. International Journal of Endocrinology. Retrieved February 3, 2022