Lack of sleep can cause all sorts of problems. The most obvious is feeling tired the next day but not only that it can affect your mood, your motivation level and more.
It’s hard to lose weight when you don’t get enough sleep. When you don’t get enough sleep the hormone leptin, which suppresses appetite, is reduced causing you to eat more unnecessarily.
If you find it hard to get to sleep here are some things that might help.
1. Disconnect from online activities
There are a number of reasons to do this.
Firstly, if you’ve been working on a computer, laptop, tablet or phone your attention will have been fixated on the area you’re looking at (whether it’s a big screen monitor or small screen phone) and as a result you aren’t very relaxed. Secondly, the light from these devices can prevent the release of Melatonin, a hormone that tells the body it’s time to sleep.
Therefore disconnect from devices so you can get your attention out and to give melatonin a chance to do its job. And don’t take them to bed with you!
2. Reduce stimulants
If you drink tea, coffee or drink alcohol this can affect your ability to get to sleep. Tea and coffee contain caffeine which is a stimulant. Even hot chocolate contains caffeine so you would be better off just drinking the hot milk without the added chocolate.
Sugar is also a stimulant so it’s best not to eat foods containing a lot of sugar 3-4 hours before going to bed.
Alcohol can act as a stimulant as well as a depressant. A small amount of alcohol increases the heart rate which will prevent sleep. A large amount of alcohol may knock you out but you may also find you wake up a few hours later due to a crash in your blood sugar level (alcohol creates heightened blood sugar). Therefore it is best not to drink alcohol in the few hours before bed.
If you’re out celebrating or at a party and do drink late in the evening then follow the information given in this post about preventing a hangover.
3. Go for a short walk
Going for a walk can help get your attention out and about. This is especially useful if you suffer from stress or anxiety as stress and anxiety can keep you awake. It’s also good for people who have been indoors all day (working from home, being retired etc.), it gets oxygen into the lungs and gets carbon-dioxide out which will help you sleep better.
4. Have a warm bath
Have a nic
e soak in the bath. Make the temperature warm enough that it doesn’t go cold while you’re lying in it but not so hot that it makes the blood pump!
You could combine this with reading a book and even turn the lights out and use candles for gentle lighting. Add a few drops of lavender oil in the bath as lavender has been found to aid sleep.
5. Read a book
Once you’ve gone to bed read a book for 10-15 minutes. But make sure you choose a book that doesn’t contain lots of drama and excitement otherwise adrenaline will be rushing into your system and keep you awake!
6. Listen to some relaxing music
Listening to music can help relax you. Lie in bed with some headphones on or listen to the stereo in your bedroom if you have one.
7. Don’t eat a large meal just before bed
Eating a large meal shortly before bed can keep you awake. The body is busy digesting the food which means it is expending energy and it can also give you heartburn. The best time to eat is at least 3 – 4 hours before bed to give the body a chance to digest the food.
Make sure you check the article What to do when you can’t sleep – for those times in the middle of the night when you’re lying awake!