There is growing evidence that achieving adequate restful sleep, is an essential component of weight management, and optimising health and well-being.
Sleep For Health and Well-Being
Like nutritious food and regular exercise, sleep boosts our energy levels and vitality; strengthens our immune system; enhances muscle repair and recovery; improves our learning ability, focus, memory and decision making skills; elevates our mood and ability to cope with stress; and improves our overall physical and mental health.
Sleep is a Vital Regulator of Appetite
When we are tired and sleep deprived, the hunger hormone Ghrelin increases, and our cravings for sugar and refined carbohydrates escalate, resulting in weight gain.
Lack of sleep can also increase the hormone Cortisol, which in turn can cause insulin resistance, leading to further weight gain. Chronic sleep deprivation can increase the risk of obesity, heart disease, diabetes, stroke, cancer, depression and Alzheimer’s disease.
Ways to Improve Your Sleep
There are several ways we can improve our sleep hygiene by addressing our evening routine and sleeping environment.
- Aim to eat your evening meal by 7pm
- Avoid stimulants such as caffeine and alcohol in the latter part of the day
- Avoid bright light and screens one hour before bedtime
- Keep your bedroom cool and dark
- Aim for 8 hours sleep per night
- Try to go to bed and wake up at a similar time each day
The Results
Optimising our sleep habits allows our body to rest, recover and recuperate. This results in an improved ability to manage body weight, and also boosts our physical and mental well-being.
Mercy Bariatrics
For bariatric surgery patients who need assistance with weight regain, we offer our Back on Track program.
