No more diets and deprivation. Eat the foods you love and have a great body image.
Rethink your body
To get the freedom to live the life you want
How a good night's sleep improves your relationship with food
by Harriet Frew on January 18th, 2016

Getting enough sleep is one of the best self-care strategies you can incorporate into your life.
 
If you are often feeling tired and exhausted, whilst dragging yourself through the day, you might be seriously compromising not only your physical and emotional well-being, but also your ability to maintain a healthy weight.
 
I know that when I am tired, I will sometimes turn to sugar to keep going. I will rely on food as an energiser when I really need to stop and rest.  It is a temporary solution though! The blood sugar rollercoaster begins and it is easy to crave more.
 
 4 costs of insufficient sleep
 
1. When you are tired everything becomes more of an effort. You may feel irritable and overwhelmed with tasks at hand. You may feel stressed and less tolerant of others. You may turn to food to cope with this. 

2. Lack of sleep makes you hungrier. Sleep helps maintain a healthy balance of hormones that regulate hunger (ghrelin) or also feeling full (leptin). When you don’t get enough sleep these hormones fall out of balance. 

3. Sleep affects how your body reacts to insulin (the hormone for control of blood sugar). Sleep deficiency causes higher blood sugar levels and increased risk therefore of diabetes. 

4. Research studies show that a lack of sleep can lead to a greater risk of obesity. 
 

How to make sure you get a good night’s sleep
 
1. Prioritise sleep as part of your self-care. It is vital and necessary. 

2. Have a wind down routine to make sure you are calm and relaxed before trying to sleep. Try to follow this every day. 

3. Make sure your bedroom is a sanctuary for rest, ensuring it is dark, cool and comfortable. 
Avoid stimulants from food or drink when trying to wind down. 

4. Include some exercise in the day. Regular exercisers tend to feel less sleepy in the day and to sleep better at night. 

5. If your sleep problems are still not resolved you might need to speak to your Doctor.
 
Taking active steps towards getting enough sleep could profoundly affect your wellbeing and is worth the investment.


Posted in Emotions, Habit, Motivation and change, Self-care, self-help, Weight, Sleep    Tagged with Sleep, weight, obesity, insulin, emotions, wellbeing


0 Comments

Leave a Comment


Tags
10 lessons 10 tips 10 ways therapy can help 10 ways 12 days of christmas 20 ways to stop bingeing now 3 steps 5 things to learn 5 ways to silence inner critic 5 ways Bingeing Control ELLEUK ELLE Eating Disorder Eating problem Inside Out Louise Chunn Managing emotions New Year Perfectionism Sleep Welldoing.org action all or nothing anorexia nervosa anorexia anxiety eating anxiety assertiveness assertive beach body beautiful people behaviours being authentic bikini body plan bikini body binge eating disorder binge eating bingeeating bite by bite body dysmorphia body image workbook body image buimia bulimia nervosa bulimia cake caring what others think cbt challenging negative thoughts change children christmas clean eating cognitive behaviour therapy comfort eating comparing self to others comparions comparisons compulsive eating compulsive exercise confidence conflict about body size connection contribution counselling criticism deception developing awareness developing healthy relationship with food dieting disordered eating early experiences eating disorders eating when hungry eatingdisorder eating embracing change emotional eating emotions envy evening eating exhaustion expectations feelings food obsession food freedom with food friendship fulfilment fun geneen roth giving up dieting giving guilt habit happiness healthy eating healthy food healthy weight helpful help how counselling can change your life hunger identity inferior insulin iphone janet treasure jealousy joy judgement kind to body letting go lies listen to body loneliness lose weight losing control food love body male body image media meeting your needs men and eating disorders mental health mind body connection mindful eating mindfulness mirror motivation ninja warrior not dieting obesity obsession with food obsession on eating orthorexia over-eating over-exercise overcoming fear overeating parenting people pleasing pixar film pleasure positive problem reading about eating disorders reading recovery relapse relationships resolutions restriction rest role model root of problem rules about eating rules around eating sabotage saying no secret eating self awareness self conscious self esteem self-acceptance self-awareness self-awarness self-care self-compassion self-confidence self-criticism self-esteem self-help book self-help self-kindness self-love self-worth selfcare shoulds social anxiety social eating social media stop bingeing stop dieting stress success summer support susie orbach tablet television therapy thinking about food thinking styles thinking thinner self thin thoughts about food thoughts tired to my client who is struggling ulrike schmidt undereating unkind to self values value weight conflict weight loss weight wellbeing when food is love when therapy is hard work
No more diets and deprivation. Enjoy food whilst looking good and feeling great about your body shape.