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New scientific studies have been developing and proving what an important role sleep can play in both weight loss and staying healthy.
Sleep makes you skinny – (at least you’re more likely to be according to recent research)- although it can’t do it all on it’s own, good sleep increases Leptin, which is the hormone in charge of satiety. Less sleep shows an increase in its arch nemesis ghrelin, the hunger-stimulating hormone.
Let’s be honest who doesn’t love sleep! and given the choice, I am NOT a morning person so I was thrilled by this news. Does this mean you can lounge in all day? unfortunately not! but the recommended amount of sleep we should be getting per day is between 7 and 9 hours depending on who you are and getting the right amount of sleep is a cheating way to help you lose weight (I’ll take it).
BUT Just like Goldilocks it needs to be JUST right
Benefits of Sleep
Not only does sleep aid weight loss but there are other benefits as well including:
- Boosts immune system – fewer colds and bugs for you!
- Increased sex drive – (let her have a lie in then lads!)
- Decreased risk of stroke
- Decreased risk of heart diseases – healthy hearts need sleep
- Better concentration
- Less anxiety and depression – both have been related to lack of sleep
- Reduced risk of diabetes
So with all of this in mind, here are some helpful tips to get you catching good quality Z’s in no time!
1. Ditch The Blue Light
The tablets, phones and other devices all emit blue light which has proven to keep your brain more awake. If you don’t want to ditch them all together then try apps like “Twilight” (not the sparkly vampire kind) which add a filter layer over your phone to counteract the “blue light effect” which is responsible for us struggling to fall asleep.
2. Tidy Your Bedroom
3.Exercise During The Day
4. Try Meditation or Breathing Exercises
5. Have a Routine
There’s a reason we make kids have a bedtime routine and it’s because it programs our bodies to feel tired at certain times of the day. Adopting a routine yourself, as well as ensuring you get up at a similar time each day can help regulate your sleep pattern.
(You can also use this technique to take a scheduled power nap during the afternoon – 20 minutes is the perfect amount of time to be beneficial yet not interfere with your evening sleep cycle)