Studies show being sleep deprived leads to consuming an average of +285 additional calories per day!
When you’re sleep deprived, cortisol levels are high and serotonin levels are low. This makes you crave starchy, sugary and fatty foods to help boost serotonin and calm you. At the same time, lack of sleep increases the hunger hormone, ghrelin, and suppresses the satiety hormone, leptin, which signals when we’ve eaten enough.
6 Tips for a Good Night’s Sleep
- Stick to a schedule. Going to bed and waking up at the same time each day creates a rhythm that your body will naturally try to maintain.
- Create a night-time routine. Doing the same tasks each night signals to your body to slow-down, sleep is coming soon.
- No big meals before bed. Stopping eating 3 hours before bed gives your digestive system enough time to complete its cycle, so the digestive process does not continue after bedtime, disrupting your sleep.
- Morning exercise. Exercise releases stress, making you fall asleep faster. It also produces growth hormones, which help your body to repair and revitalize itself. Best to exercise early in the day, however, because if you are exercising too close to bedtime, the adrenaline may prevent you from falling asleep easily.
- No late night drinks. Alcohol actually prevents you from getting your much-needed deep sleep. It also dehydrates you and can wake you up during the night.
- Go outside each day. A little Vitamin D every morning regulates your body’s production of melatonin and lifts your spirits. Dr. Michael Breus, PHD, advises getting outside for at least 15 minutes every morning.