Why sleep can help you lose weight and why going to bed late can make you feel inflamed, groggy and crave sugar the next day.
Good sleep is key to health but it is not just the good old saying of getting 8 hours of sleep a night but the quality and timing of that sleep. Our brains are hard wired biologically to follow the dark and light cycles of the day. When we are in sync with our natural circadian rhythms of night and day we release certain hormones. In an ideal world we would wind down a few hours before bed, dim the lights turn off electronics and prepare to be in bed by 10pm.
Our body then starts releasing melatonin responsible for deep sleep and restoration. Between 10pm-2am physical repair occurs, release of human growth hormone responsible for repairing connective tissue, ligaments, bone, hair etc… and also contributes to fat metabolism. This vital repair time strengthens the immune system. Between 2-6am psychological repair, occurs, processing sub conscious thoughts. 10pm-6am is quality sleep time. By 6am, your body starts releasing the stress hormone cortisol which gives you your get up and go. Morning time should be the most productive time and you want to jump out of bed with a spring in your step.
However, often this is not the case, living a 24 hour city lifestyle, it is easy to go against our biology, stimulating stress hormones and cortisol to release through light stimulation and technology being used late into the evening. Our eye receptors receive the information from the light believing that it is daytime and start to release cortisol, supressing melatonin. Thus we may feel tired but “wired” and then cannot sleep as cortisol is activated believing it is daytime. This really messes up the hormonal system and as you miss out on the vital repair time during sleep you may end up feeling inflamed and groggy the next day, reaching for sugar and caffeine to get you through the day!
Over time the immune system becomes weak and health ailments start to appear.
What You’ll Need
- You, your pillow and bed
What You’ll Do
Tips & Warnings
- So to recap for a good nights sleep; – turn off electronics, phones, TVs, laptops, IPADS 1-2 hours before bed
- Dim down the lights or use soft lighting like candles or salt lamps
- Write down 5 things your grateful for before you go to bed, this is a great way to end the day and go to sleep with an attitude of gratitude which rubs off the next morning
- Never charge your phone by your bed, your phone gives off electromagnetic frequencies which interfere with our brain waves.
- Always turn your phone off or put on airplane mode. – Epsom/ himalayan salt bath is great before bed – Lavender essential oil dabbed on your pillow helps with sleep.