You are doing your regular cardio, cutting down your fatty foods and sweets intake. Despite all this, do you still feel burnt out? Unable to drop those extra kilos? Don't have the energy to greet each day with enthusiasm? So what is that you are missing?
Sleep deprivation inhibits one's ability to lose weight - even while exercising and eating right!!
Yes, it's SLEEP that's missing in the puzzle. Sleep is essential as it is the time when our body replenishes; repairing the mental and physical wear-and-tear we suffer during the day. However, our "24/7" culture has created a sleep-deprived generation. Cell phones, computers, and television keep our brains stimulated resulting in fatigue, poor health, and not surprisingly, weight gain.
Research shows that sleep regulates mood and is related to learning and memory functioning. Not only will it help you perform well at work, but it is also a critical factor for your health, weight, and energy level.
Food is also related to sleep by appetite and metabolism. This link between appetite and sleep provides further evidence that sleep and obesity are linked.
Sleep disorders occur for a variety of reasons. They can be caused by stress, medical problems and lifestyle changes.
SLEEP AND PHYSICAL HEALTH
Sleep contributes to your physical health and helps maintain a good quality of life. Here’s how:
- Contributes to Fitness & Improved Immunity
- Lengthens Life Span
- Reduces Inflammation
- Reduces Stress
- Affects Cortisol
- Increases Safety
Read more here: How sleep contributes to physical health?
EFFECTS OF SLEEP DEPRIVATION ON MENTAL HEALTH
· Sleep deprivation makes you more emotionally reactive
· You have a more negative outlook
· You worry more about the future
· You feel less connected to—and thankful for—your partner
Read more here: How sleep affects mental health?
Before Bed, It's Better to Avoid
- Caffeine: It is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake.
- Alcohol: Many people use alcohol to help them relax before bed, but the effect wears off and so they wake up in the middle of the night. Over time, alcohol-induced sleep becomes less restful, so sleeplessness will become a constant fact of life. I'm not saying you need to give up alcohol, but don't use it as a sleeping pill; and if you have insomnia, experts strongly recommend omitting alcohol for a few weeks to see if your sleep problem resolves.
- Large meals close to bedtime: When you lie down and try to sleep after a heavy dinner, your digestion will slow down, make you feel uncomfortable, and possibly keep you awake. It is recommended to eat dinner at least three hours before bed. Also, avoid food that deprives you of sleep.
- Exercise: A good workout can make you more alert, speed up your metabolism and energize you for the day ahead. Thus properly timing exercise is necessary to maximize the beneficial effects. Sleep experts recommend exercising at least three hours before bedtime because body temperature is related to sleep. Body temperatures rise during exercise and it's important to allow it to cool off before but exercise right before bedtime can lead to a poor sleep pattern.
You may also read: How sleep contributes to physical health?
Additional Tips
- Stick to a regular sleep-wake cycle. Try not to fluctuate the timings again and again. Try to maintain the same bed timing and wake up at the same time every day.
- Avoid taking a nap any later than 3 p.m.
- Mental energy and sleep are primarily affected by pain, water intake, and oxygen supply. So it’s important to consume the right micronutrients like Vitamin C and magnesium.
- Strive to decrease weight if you are overweight. This technique helps in treating Sleep Apnea.
- Stay away from mobile or any other electronics before sleeping. The radiation that emerges from these devices hinder the ability to wind down.
- Sleep with the lights off in a peaceful room and a normal temperature.
- Watch your sleeping position. Sometimes just changing positions can help.
- If you have trouble sleeping even after 20 minutes of trying, pick up an activity- For instance, read a book and when you start feeling sleepy, come back to bed.
- Always relax (30 minutes) before you go to bed by listening to soft music, writing your thoughts in a journal or doing a meditation ritual.
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If these tips do not work in your favor, it will be best to see a wellness expert and seek help to tackle your sleeping problems. According to a study, sleep deprivation can intensify mood swings and heighten emotions, such as anger, depression, anxiety that can have serious negative effects on the body. Our emotional therapists on The Wellness Corner app have helped many people with their sleep disorders and can help you achieve a sound sleep with the domain expertise, you can contact them online via chat/audio/video calls.
Sleeping problems may also arise from a physical health condition. If you are on medication, make sure your pills are not disturbing your sleep cycles. Always consult a doctor and take prescribed medicines only. Self-medication can cause such troubles because you might not know the complete reaction post intake.
Health is Complex and Everything is Co-Related
If one part of the body suffers, you're likely to see consequences in other areas of your life. Though diet and exercise are critical components of healthy lifestyles, it's also important to remember that sleep is innately linked with our eating habits, our exercise routine, and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with your best foot forward.
Sleep, along with good eating habits & a good fitness routine is the road to good health.