The Skinny on Sleep

Getting a good night’s sleep is one of the most important things we can do for overall wellness. 

Impact of Poor Sleep

Short term impact of poor sleep starts with feeling tired and sluggish, irritable, decreased productivity at work, tendency to reach for quick energy foods that are rich is sugar all of which dramatically lower the quality of your life. 

Long term impact of insufficient sleep can cause serious health problems which include chronic inflammation and memory issues. 

Weight gain

Lack of adequate sleep often makes it difficult to get rid of those last pesky pounds you’ve been working hard to lose and leads to increasing weight gain especially around the mid section. We spend the entire day working on our weight loss goals by trying to eat nutritious food and exercising but often neglect getting a good night’s rest which wreaks havoc on our body and mind over time. Sleep deprivation interferes with making sound decisions so you’re more likely to choose junk / sugar rich food than a healthy snack or meal. Your hunger hormone Ghrelin level rises and satiation hormone Leptin level decreases making you want to eat more. 

Tips for improving sleep: 

1. Make your bedroom your sanctuary and avoid all technical gadgets at least 30 mins before bedtime. I have a hard time with this but have noticed that I fall asleep sooner when I minimize screen time close to the end of the day.
2. Follow a simple bedtime routine. This could include drinking decaf tea, taking a shower, reading a physical book, gentle stretches, listening to a podcast or music, journaling etc. Pick an activity that is calming and helps your mind wind down and signals to your brain that it is time to go to bed. 
3. Keep your bedroom dark. This may or may not work for everyone as some people like to have a night light on. For me personally, I need the room to be pitch dark to get my best sleep.
4. Make a to do list for the next day. This is for all those who thrive on having an organized list of tasks they need to tackle the next day. Making a short list of priorities that need to get done the following day helps avoid your mind from going over what to do when you should relaxing and getting to sleep.
5. Exercise during the day. Whether it’s a quick run, walk, yoga or an exercise class make sure to move your body for a      minimum of 30 mins or longer. Exercise releases stress hormones that help you feel more relaxed.
6. Hydrate but limit water intake at least 30 mins before bedtime.
7. Reduce Caffeine after 2pm. It is dehydrating and a stimulant. I used to drink a second cup especially during winter but since cutting back I have noticed that my sleep has improved considerably.
8. Avoid eating a late dinner or heavy meals at night which may slow down digestion, trigger acid reflex and keep you up all night.
9. Eat Magnesium rich foods. If you are a naturally poor sleeper or suffer from insomnia, consider eating a diet rich in magnesium which includes dark leafy vegetables and yes dark chocolate but only a piece! Magnesium helps the body relax and encourage sleep.
10. Meditate and deep breathing. This one is huge and helped me tremendously during the pandemic. Meditating and taking long slow breaths even for a few mins helps calm your mind and prepares you for sleep.  

    Are you getting enough sleep? We know sleep is important but not all of us prioritize it. What tips do you think you could use from the above list to improve your sleep quality?

    I hope you found this useful and wish you a good night’s rest!

    Xo,

    Anjana