Inspiring you to find peace with food and your body image
Inspiring you to find peace with food and your body image
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


Leave a Comment

10 lessons 10 principles of intuitive eating 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 ACEs Bingeing CELEBRITIES AND SELF ESTEEM CELEBRITY BODY IMAGE Childhood adverse experiences Christma Control DEALING WITH PRESSURE ELLEUK ELLE Easter Eating Disorder Eating problem HOW TO COPE WITH PEOPLE COMMENTING ON YOUR BODY Inside Out Louise Chunn Managing emotions NO DIET New Year Parenting tips Perfectionism RECOVERY FROM EATING DISORDER REJECT DIETS SELFISH MOTHER Sleep Spring about counsellors action alcohol all or nothing anorexia nervosa anorexia recovery anorexiarecovery anorexia anti dieting antidiet anxiety eating anxiety appetite assertiveness assertive beach body beautiful people behaviours being authentic being kind to self bikini body plan bikini body binge eating disorder binge eating recovery binge eating bingeeating bite by bite body confidence body dysmorphia body image workbook body image body love body neutrality body positivity book recommendation boost self-esteem boost selfesteem breakthrough buimia bulimia nervosa bulimia recovery bulimiarecovery bulimia cake can counselling help caring what others think cbt challenging negative thoughts change childhood experiences childhood children and eating disorders children christmas clean eating cognitive behaviour therapy comfort eating comparing self to others comparing with others comparions comparisons compulsive eating compulsive exercise confidence conflict about body size connection contribution counselling critical voice criticism dads deception developing awareness developing healthy relationship with food diet binge cycle diet culture dieting cycle dieting diet disordered eating does self help work dolphin early experiences eating disorder prevention eating disorder recovery eating disorders eating when hungry eatingdisorder eating elizabeth gilbert embracing change emotional eating emotional intelligence emotions envy evening eating exhaustion expectations expressing emotions feelings florence and the machine florence welch food obsession food freedom with food friendship fulfilment fullness fun geneen roth giving up dieting giving goals guilt habit happiness harriet frew healthy eating healthy food healthy weight help for disordered eating helpful help hope how counselling can change your life how to stop binge eating how to stop bingeing how to stop emotional eating how to stop overeating hunger identity improve body image improving body image inferior insulin intuitive eating iphone is your weight your worth janet treasure jealousy jellyfish joy judgement kids and eating disorders kind to body letting go lies listen to body listen to your body loneliness lose control around food lose weight losing control food love body low self-esteem male body image manipulation maudsley model media meeting your needs men and eating disorders mental health mind body connection mindful eating mindfulness mirror mood mothering motivation mums mum my story new year diet new year resolutions ninja warrior no dieting nodiets nodiet not dieting obesity obsession with food obsession on eating orthorexia ostrich over-eating over-exercise overcome binge eating overcome bulimia overcoming fear overeating at Easter overeating overevaluation of shape parenting people pleasing perfect philippa perry pixar film pleasure poor body image positive preoccupation with food pressure problem psychodynamic psychological approach psychology reading about eating disorders reading recovery relapse relationships resolutions restriction binge cycle restriction rest rhino role model root of problem roots of behaviour roots of problem rules about eating rules around eating sabotage satiety saying no secret eating self awareness self conscious self esteem self help books self worth self-acceptance self-awareness self-awarness self-care self-compassion self-confidence self-criticism self-esteem self-help book self-help self-kindness self-loathing self-love self-worth selfcare selfesteem selfworth shoulds social anxiety social eating social media and body image social media song starve stop binge eating stop bingeing stop comparisons stop dieting stopping dieting stress striving success summer support for carers support surviving Christmas susie orbach tablet television therapy thin idealisation things you didn't know thinking about food thinking styles thinking thinner self thin thoughts about food thoughts tips to boost self-esteem tips to love your body tips tired to my client who is struggling trauma tv and body image ulrike schmidt undereating unkind to self validating emotions values value vulnerability wants weighing scales weight conflict weight loss weight wellbeing what is counselling what is therapy when food is love when therapy is hard work
Inspiring you to find peace with food and your body image