• Jessica Kilinski

How your sleep (or lack of it) is affecting your results.

Do you feel like you're doing everything right but not seeing results? Or perhaps you find yourself ravenous throughout the day, unable to control your appetite, and out-eating your workouts. If you get less than seven hours of sleep per night, it might be time to start hitting the sack a bit earlier.

According to some studies, sleep deprivation can affect your metabolism and your hormones. Your body can't process carbohydrates as well and hormones controlling your appetite and hunger get out of whack, causing you to want to eat all the things. There have also been findings of a correlation between obesity and sleep; people who get less than seven hours are more likely to be obese.


Okay, so we all know sleep is important, but how do you make that happen when you have so much to do? Here are a few suggestions:


  • Start by asking yourself what you want to achieve and why that's important to you. Digging into the "why" of your goals can truly help when shit gets tough.

  • Spend a couple of days keeping a "time diary." In 15-minute increments, from the time you wake up until the time you go to sleep, write down what you spent your time doing for each day. Are there any 15-minute blocks you can cut out to put towards sleep (mindlessly scrolling Instagram, perhaps)? Start there, and over time you can find more blocks.

  • Create a nightly ritual to get yourself into "sleep mode." Turn down the lights, read a fictional book, take a bath, drink some tea, listen to relaxing music, etc. Anything that gets your relaxed and ready for sleep. AVOID YOUR PHONE! It will suck you in as well as emit light that might prevent you from getting restful sleep.

  • Start setting an alarm at night, about 30 minutes before the time you would like to get to bed. This will serve as a reminder to start winding down and get ready for bed.

Do you get enough sleep? What keeps you up at night?


References:

https://www.ncbi.nlm.nih.gov/pubmed/16459757

https://www.ncbi.nlm.nih.gov/pubmed/15583226

https://www.ncbi.nlm.nih.gov/pubmed/16295214



 

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