Could getting a good night's sleep be the solution for your health goals?
How many times have you hit the snooze button in the morning or woken up wishing you had more sleep? Turns out you’re not alone. Up to four in ten Australian adults are not getting enough good quality sleep. Almost half of us report having at least two sleep related problems such as inadequate sleep, poor sleep quality or a sleep disorder like insomnia.
Why is sleep even important?
Yes, most of us know sleep is a non-negotiable for dodging the aftermath of snapping at your partner or not meeting work deadlines. But, did you know getting enough shut-eye also is crucial for regulating your appetite and metabolism? Inadequate sleep increases the hunger hormone called ghrelin and decreases the fullness hormone called leptin. In other words, you may be left feeling hungry no matter what you eat. Inadequate sleep is also linked with an increase in desire for highly palatable, calorically dense foods. After all, your body is calling for energy to fight fatigue.
Getting enough sleep also plays a role in chronic health conditions and immune function. A lack of sleep is associated with a greater risk of type 2 diabetes, high blood pressure, heart attacks and strokes. Various studies have actually shown that the risk of stroke increases within the two weeks after daylight savings when one hour of sleep is lost!
Tips to improve your sleep hygiene
Backed by science, here are five tips to boost your sleep and reap the health benefits.
1. Have a bedtime routine
This could involve having a warm bath or shower, reading, journaling, light stretching or brewing a cup of chamomile tea. It is also helpful to stick to a consistent bedtime and wake up time.
2. Check YOUR caffeine and alcohol
Have your last hit of caffeine no closer than eight hours before bed and limit alcohol intake before sleeping.
3. Consider YOUR screen time
Limit your exposure to bright screens such as the TV, laptop and phone within 60 minutes of bedtime. Light stops your body from producing melatonin, the hormone which helps us fall asleep.
4. Morning sunlight
Get natural light exposure to sunlight for at least two minutes right after waking. Aim to have at least 30 minutes of exposure to natural light throughout the day.
5. Move your body
Engage in moderate intensity exercise in the morning or afternoon. For example, dancing (yes, this includes solo in your room), bike riding with the kids, swimming, a game of soccer, resistance training or walking your furry friend. On the other hand, avoid intense exercise too close to bedtime.
Focusing on your sleep quality and quantity can play an important role in helping you live a happier and healthier life. At The Lifestyle Dietitian, we know what you eat is intertwined with a whole host of life factors like sleep, emotions, social occasions, work, friends, family and more. We take a holistic approach to health and focus on your unique lifestyle to truly support you in achieving your health goals. If you believe you could benefit from more personalised advice, book in with our friendly team of Accredited Practising Dietitians.