why sleep is an important part of your weight loss programme

​Lack of sleep, disturbed sleep and irregularity in sleep/wake patterns are associated with obesity, sub-optimal glucose metabolism and increased fat storage. In short, when we sleep  less than 7 hours, not only do we tend to choose larger portion sizes, but we also tend to crave more sugary and starchy carbohydrates foods, on average our calorie intake increases by 350kcal to 500kcal/day as our brain finds it harder to control our cravings due to imbalances in our hunger and satiety hormones, at the end of the week this may accumulate to 3500 kcal.
Tips to improve your sleep:
Do:

• 1. Go to bed and get up at the same time each day. 
• 2. Get regular exercise, preferably in the morning. There is good evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. 
• 3. Get daily exposure to outdoor light, i/e have a walk at lunchtime.
• 4. Have a dinner rich in tryptophan (i/e egg, turkey, tofu, salmon, cheese, nuts and seeds) combined with carbohydrates (pasta, rice, oats, bread) to boost your serotonin levels
• 5. Keep the temperature in your bedroom on the cool side 
• 6. Keep the bedroom dark to facilitate sleep (this increases production of melatonin (the sleep hormone). 
• 7. Remove electrical devices (radios, cell phones, multiple outlet connectors) from around your head when you sleep. Electromagnetic fields have been found to reduce melatonin levels.
• 8. Turn off television and computer 1 hour before bedtime. This will reduce your blue light exposure. Dim the light of your digital devices if you need to use them before bedtime.
• 9. Use a relaxation exercise just before going to sleep (e.g., muscle relaxation, imagery, massage, warm bath, etc.) or read a book. 

 
Don't:  

• 1. Have caffeine in the evening (coffee, many teas, chocolate, some sodas, etc.) 
• 2. Watch television or  use your tablets in bed. 
• 3. Use alcohol to help you sleep. 
• 4. Go to bed too hungry or too full. 
• 5. Take daytime naps especially after 3.00pm and over 20mn.