Fancy another excuse to have a lie in? New research suggests that sleeping for longer could improve your diet and help you lose weight. That extra hour or so in bed could help you cut down on sugary foods, compared to those who have less sleep, according to the study. Win, win!
Nutritionist, Cassandra Barns shares her thoughts:
“The results of this study definitely make sense. Previous research has found that a lack of sleep is linked to higher calorie intake and a higher risk of obesity, and so it’s no surprise that it can increase our sugar intake too – and that getting more sleep can help us cut down on the white stuff.
“This study provides even more evidence of the importance of sleep for our overall health and wellbeing. And when it comes to weight, rather than looking to complicated diet solutions or weight loss aids, maybe the first thing we need to do is get to bed on time, and spend more time resting!”
Pippa Campbell, Nutrition & Weight Loss Coach adds: “When we sleep we burn most of our fat, so if we don’t sleep this can significantly affect weight loss. Interrupted or impaired sleep can cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight. Some of my clients do come to me complaining of poor sleep and I’ve found that people who work shifts often find it harder to lose weight, but what you eat can contribute to a better night’s sleep which we look at in my weight loss programmes. For example, for some clients we need to address stress levels to help them sleep. This may be through breathing exercises and/or adrenal support supplements.”
So, what should and shouldn’t we be doing before bedtime to get a good night’s sleep? Our experts explain…
What to do to get a good night’s sleep
2 hours before bedtime:
Put the glass of wine down
“Alcohol may help you to get to sleep but it is likely to cause you to wake up throughout the night. It will affect your blood sugar so it can cause a drop in the middle of the night, and then adrenaline will be released causing you to wake. Alcohol has a diuretic effect on the body so it can wake you to go to the toilet but also leave you very thirsty. Alcohol also stops the passage of tryptophan into your brain (see below) and it this amino acid which is converted into serotonin, the ‘feel good’ brain chemical,” explains Dr. Marilyn Glenville, author of Natural Alternatives to Sugar,
Make the most of magnesium
If you’re a night time worrier and you struggle to ease your anxieties as soon as your head hits the pillow then make the most of ‘nature’s tranquilliser’ – magnesium. Nutritionist Cassandra Barns explains, “Magnesium can be effective in calming your nervous system, so try where possible to add magnesium rich foods to your diet. I’d also recommend taking a supplement such as KalmAssure Magnesium Powder, by Natures Plus This is a naturally chelated magnesium which is very easy to absorb and is easily delivered to the tissues.”
1 hour before bedtime
Say goodbye to starchy carbs and sugars before bed
“Starchy carbs and sugars will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep. However, if you are suffering with severe stress you may find that a pre-bedtime small protein/carb snack might help. In these instances, I advise my clients to eat some almond butter on a small rye or gluten-free cracker,” suggests Pippa.
Smell your way to a better sleep
When you go to bed feeling relaxed you’re more likely to fall asleep easily and quickly. Marilyn, suggests incorporating scented oils into your bedtime routine, “Try using aromatherapy oils such as bergamot, lavender, roman chamomile and marjoram in a warm bath, just before bed. A few drops of lavender oil on your pillow at bedtime can also help.”
30 minutes before bedtime
Get frisky
Getting your heart pulsing (and other areas) with your partner can be another way that can help us relax and drift off into a deep sleep. Marilyn explains, “Sex can help you to get to sleep by relaxing you and releasing tension that may have built up during the day.”
Soothe yourself to sleep with Somnuva
“A stressful lifestyle often includes increasing the use of caffeine, alcohol and nicotine which contribute to poor sleep, as well as increasing levels of anxiety that in turn also often causes disruption to normal sleep patterns,” explains Dr Roger Henderson, working in collaboration with Somnuva (www.somnuva.com).
If you’re struggling to feel sleepy, or are concerned about having a disrupted sleep try Somnuva a sleeping device, which helps to repair your sleeping pattern. It is the first of its kind, with a built in patented algorithm, that improves sleeping patterns naturally.
Colin Aston-James sound technology expert explains, “Somnuva has an edge because it is the only device built with this patented, proven algorithm which allows your brain to run at the correct frequencies through the entire night. The device basically outputs the correct adult sleeping pattern from the point it’s turned on and is intended to be played just at the cusp of hearing, and as majority of couples tend to go to bed at the same time, it will help both of their sleep for the price of one.”
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