The importance of sleep has now come to the forefront of research regarding weight loss. Many studies have shown how sleep can influence how successful you are in trying to manage your weight.

So, let’s talk sleep!

Are you getting enough? Do you feel tired a lot of the time? Do you struggle so get to sleep? Is the sleep you are getting quality sleep? Do you fall asleep but then wake up?

Do you know that more than a third of adults in the UK are frequently not getting enough sleep?

For adults that are sleeping less than 7 hours per night, there is believed to be a 41% increased risk of obesity.

So why does a lack of sleep contribute to weight gain?

Ever felt hungrier when you are tired?

It is well known that a lack of sleep can lead to an increase in hunger. This is through the affect it has on circulating levels of hormones that our body produces that control appetite and satiety.

A lack of sleep can increase circulating levels of ghrelin, which is known as our hunger hormone and reduce levels of the hormone leptin, which is our satiety hormone. This signals to our brain that we are full. The changes in these hormones can therefore lead us to overeat.

Have you ever noticed that when you are tired you crave certain foods?

Foods that are sweet or salty? Well there is a reason! Insufficient sleep affects areas of our brain which mean that we often crave foods that are high in sugar, fat and salt which can lead to weight gain.

Sleep deprivation can cause a rise in the stress hormone cortisol and decrease how sensitive our cells are to insulin (the hormone which regulates the amount of glucose in our blood). This leads to dysregulation of our blood sugar levels which can lead to weight gain.

And then when we are tired, we move less.

Movement is a vital component in any weight loss programme. Furthermore, the longer we are awake, the more time that we spend eating.

So now you can see how prioritising sleep is a MUST when trying to manage our weight. For those that work shifts or have children that disrupt sleep do not despair; there is lots that can be done to ensure that the sleep you are able to get is optimal.

Below are some of the other factors that may be affecting our sleep;

• Our diet
• Nutrient deficiencies
• Stimulants (e.g. Alcohol and caffeine)
• Fluctuating hormone levels
• Stress
• Anxiety
• Screen time prior to bed
• Pain (e.g. joint pain or heart burn)
• Illness
• Bedroom environment

So how can Nutritional Therapy help with sleep?

Nutrition – ensuring that we eat a nutrient dense diet, balancing blood sugar levels and focusing on foods that can promote sleep are essential. Addressing possible deficiencies, such as magnesium, Vitamin D and B6 are also important.

Minimizing or avoiding stimulants – this may mean cutting back on alcohol consumption and caffeinated drinks or food prior to bedtime.

Relaxation techniques – making time for practices such as breath work, mindfulness and meditation.

Bedroom environment – light, temperature and clutter in the bedroom are all factors that can affect the quality of sleep.

Morning light – exposure to 20 minutes of natural light in the morning can trigger the brain to release chemicals that regulate our sleep cycle.

Supplements and adaptogens – these can be helpful in particular circumstances under the supervision of a qualified Nutritional Therapist.

As a Nutritional Therapist I seek to explore the root causes of what may be hindering adequate sleep. This is all part of the bigger picture to successful weight management and optimisation of health. Please book in for a free chat if you would like to know more about how I can help.