I know most of you are very busy people (trust me, I am, too!), but that is no excuse for giving up sleep! I know it happens from time to time, but getting adequate sleep is much more important than you might think! A late night here or there is normal, but what is your usual sleep routine like? Do you consistently run on six hours or less? Do you feel rested when you wake up in the morning? Are you able to stay awake throughout the day without turning to caffeine or crashing into a nap? Take some time to really look at what your sleep habits are like and determine if you need to try something new or rearrange your priorities!
I personally know how awful sleep deprivation can feel. I remember going through it during menopause and that’s why I want to make sure you have the resources you need to get a good night’s sleep, ladies!
Sleep is linked to Type 2 Diabetes
Poor sleep is linked to a more sluggish metabolism and risk for type 2 diabetes. Studies have shown that people who sleep less than six hours a night on a regular basis have an increased risk for type 2 diabetes. Your metabolism can slow down with poor sleep as well. It’s also linked to depression. Mental health and sleep are very closely tied together. Social interaction is negatively affected by inadequate sleep, too. It’s harder for the brain to process social and emotional information when it hasn’t rested enough.
Did you know that poor sleep is also linked to weight gain? Limited sleep duration is one of the highest risk factors for obesity. Sleep is necessary for good health, yes… but especially if you’re trying to lose weight. It’s absolutely crucial! You can’t expect to reach your goals without letting the body and mind rest during sleep.
Sleep and the Leptin Hormone
Just as inadequate sleep is linked to these negative effects, good sleep brings some amazing benefits! People who get adequate sleep during the night tend to eat fewer calories. The leptin hormone that suppresses appetite is more effective when sleep is routine and sufficient. Sleep deprivation causes the appetite hormone leptin, to fluctuate, resulting in greater hunger during the day!
When you get a good night’s sleep, your ability to concentrate and be productive increases! I know we’ve all felt this! You go to work after a night of quality sleep and you’re more aware and ready to tackle the day! This also means that good sleep can improve problem-solving skills and improve memory! There are more than enough reasons to make your nightly snooze a priority.
Now here’s where sleep directly intersects with your physical performance in a workout—good sleep has been shown to improve overall athletic performance! Having less sleep often limits the functional ability of the body. And it’s hard to exercise when you’re sick, right? Well, sleep improves your immune function. So, get to snoozing! Getting at least eight hours of sleep a night can drastically increase your body’s ability to fight off sickness, such as a cold.
Ways to Sleep Better
Okay, so what if you’re having trouble getting quality sleep? There are a few things you can try. Don’t consume caffeine late in the day. It affects people differently, but more likely than not, that afternoon latte isn’t a good idea if you want to get to sleep at a decent time in the evening. Try to hit the bed and wake up each morning at a consistent time. Your body can adjust better when it knows what to expect in terms of waking and sleeping, so try normalizing your routine and see if that helps improve your sleep quality! Set your bedroom temperature to what feels right to you. It can be hard to get a good sleep when it’s slightly too warm… or even too cool without enough cover! So, test it out—see what the ideal temperature is for you. Avoid the late-night snack… sometimes the release of melatonin is affected when you eat late. If you do eat late, try something low carb, as this has been shown to improve sleep when compared to a higher carb diet.
Without a doubt, sleep is totally necessary to take care of your body. A good night’s sleep is equally important as consistent exercise and a healthy diet! The next time you want to stay up late knowing you have an early morning ahead; consider what long-term benefits you might be missing out on by doing so! Take charge of your sleep and see what works best for you. The best feeling is waking up ready to take on whatever the day brings… especially if it includes Lauren Fox on Demand!!
See y’all soon… but get your sleep first!
Lauren
Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!