This is the one thing more important than diet or exercise...

IS YOUR LACK OF SLEEP INTERFERING WITH YOUR HEALTH & WELL-BEING?

The importance of sleep for optimal health is grossly underestimated by the majority of us. The weight loss industry has trained us to focus on diet and exercise, but sleep is actually the most critical component in this biological puzzle.

In 2016, almost half of all Australian adults were estimated to have at least two sleep-related issues, with women most likely to suffer from insomnia and a lack of sleep being inarguably a major risk factor for heart and cardiovascular diseases, Type 2 diabetes and of course, weight issues and obesity (Australian Government, 2021).

Katie* suffered with weight issues for a long time. Much of her issue was the result of work stress. Her general malaise and fatigue would have her reaching for sugar, fat and alcohol and she would eat copious amounts of food in front of the TV every single night to try and feel better. But the stress, along with her regular consumption of large amounts of food and wine at dinner, would keep her awake at night. As a result, she had no energy to exercise or socialise, and this lead to a vicious cycle of obesity. When Katie finally broke the cycle by practicing good sleep hygiene, everything else fell into place and the weight started to melt away.

DOES LACK OF SLEEP ADVERSELY AFFECT HEALTH?

A 2022 article from sleepfoundation.org suggests that lack of sleep can lead to a decrease in metabolism, a tendency to avoid exercise and an increased appetite for highly refined foods. However, it isn’t clear on whether lack of sleep causes weight issues, whether the reverse is true or both. Either way, implementing good sleep habits and getting sleep disorders in check is essential if you want to be able to lose weight naturally and easily.

We’re going to explore three key suggestions for improving your sleep duration and quality after this short break…

HOW TO IMPROVE THE QUALITY OF YOUR SLEEP

If you’re having trouble managing your weight, lack of sleep may be to blame. Adults are advised to get between 7 and 8 hours a night of quality sleep. Here are some suggestions for making your sleep a priority and your weight management a breeze:

1. If lack of sleep is potentially the cause of your health issues (and not the other way around), it makes sense that you would get to the root cause before anything else. See your doctor if you suspect you may have a sleep disorder such as insomnia or sleep apnoea to get it treated ASAP. If dealing with this one issue is all you need to manage your weight and health, the rest is a cinch.

2. Sleep is the most critical component of weight management, so you’ll save yourself time and grief by doing it properly from the get-go. Implement good sleep hygiene practices such as keeping consistent bed and wake times throughout the week, dimming lights and turning off the TV and tech at least 30 mins before bed (read instead), wearing blue light-filtering glasses from early evening and moving your phone away from your bed. See the show notes [below] for your free sleep hygiene checklist. Just as you put your seatbelt on and check your mirrors before you start driving, so you should practice these hygiene steps before going to bed.

3. No stone should be left unturned in ensuring you’re consistently getting a good night’s sleep, especially if you want an easier time of achieving optimal health and well-being. Consider what else might be preventing you from falling asleep, interrupting your sleep or waking you too early:

• • Needing to go to the toilet frequently during the night? Limit fluids and alcohol after 5pm.
  • Naughty pet? Use a mild sedative such as gabapentin to help them (and you) sleep!
  • Not that tired (or so you think)? Wear yourself out by staying busy all day and exercising with some effort in the afternoon/evening.
  • Feeling uncomfortably full? Eat less for dinner (and perhaps eat earlier).
  • Hungry? Increase your healthy fat consumption at dinner.
  • Worrying about not getting enough sleep? Accept that you’re having trouble sleeping, try your best to relax, focus on your breathing rather than your thoughts, and if none of this works after 20 mins, get up and read a book in dim light.
  • Thinking, ruminating or worrying? Put your thoughts down on paper and brainstorm solutions, then meditate yourself back to sleep by focusing on your breath.
  • Aching back? Take an anti-inflammatory before bed, put a pillow between your knees and turn your mattress every week.
  • Waking up wired at 2am? Stop drinking caffeine of any description after 12 noon.

Unless you have a serious sleep disorder, getting a good night’s sleep every night is a real possibility!

FUTURE PACE

How good would it be to sleep blissfully every night, waking up feeling relaxed and refreshed, and ready to start your day? Imagine how much better a mood you’d be in and how much energy you’d have to make wise food choices, exercise, connect with people, be productive, serve your community and have fun. Think about how good you would feel, allowing you to tap into the energy of well-being to attract even more quality sleep and unlimited energy, losing weight and achieving optimal health, all by just SLEEPING. I can’t think of an easier or cheaper weight management strategy! Can you?

This week, we have a special bonus for you to get you sleeping like a baby! Check out our Sleep Hygiene Checklist in this episode’s show notes [click on the button below] to help you start implementing the essential steps to getting an excellent night’s sleep every night. Try it out and then let us know in the comments what particular steps worked for you.

*Name has been changed to protect privacy