5 tips to a good night's sleep

If you are getting less than 8 hours sleep you aren’t getting enough sleep to fully recover and you are probably sleep deprived.

Lack of sleep increases the levels of a stress hormone called cortisol, and cortisol increases appetite .  Sleep deprivation can also lower willpower and decision making . So not only are you hungrier ,you are more likely to make poor food choices.

Sleep deprivation is a stressor and when you feel stressed you tend to choose high carb foods which will temporarily make you feel better and give you that instant energy boost .

When you are really tired, a hormone called Ghrelin is boosted while Leptin levels drop.  Ghrelin increases hunger and Leptin tells you when you full and satisfied.  So you are hungrier and you do not feel as full when you do eat so you eat more.

Getting a good night's sleep will help you recover, perform better and just feel a lot happier. A good night's sleep is key to following any fitness or weight loss plan .

Here are five tips to help you get into a good sleeping routine.

1/Keep a Regular Sleep Routine

You can help sleep along by going to bed and waking up at the same time each day, as well as by sticking to your pre-bed routine so that your body knows that sleep is coming.

2/Prepare a Sleep-Friendly Environment

Cool, dark, and quiet are essential. Turn out the lights or use light-blocking curtains or shades.

3/Avoid Caffeine After midday 

If you must drink caffeine, avoid it after the afternoon, because it can increase your chances of insomnia later that night. 

4/Don't Exercise Right Before Bed

Regular exercise can help you sleep better, but for some people, it can do the opposite and make them feel more active before sleep .

5/Put all tech away 

Cell phones, computers, and tablets can all disrupt sleep because their glowing lights mimic daylight and throw off your body’s natural clock .

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