02 Dec How much sleep do you need
How much sleep do you need?
How much sleep do you need? Could your lack of sleep be your weight gain culprit? You may be surprised to know that missing just 30 minutes of sleep during weeknights could increase your weight AND disrupt your metabolism.
Losing out on adequate amounts of sleep is related to an increase in hunger, consumption, and obesity; sleepiness drives up our stress levels, which in turn increases the levels of appetite-inducing hormones – EEEK!
One study found that people who sleep less than six hours are 30% more likely to become obese! Another study found that healthy adults had higher blood pressure after a night when they were only allowed to sleep four hours compared to a night when they were allowed to sleep for eight hours.[ref1]
Did you know that a study found that people over 45 who slept less than 6 hours a night were TWICE as likely to have heart attacks, stroke, and heart failure? An estimated 90% of people with insomnia have other health disorders! (ref 3) Lack of sleep can also cause you to crave high-calorie sugary foods and starchy carbs while your brain looks to help wake-up and focus! Chronic sleepless nights also lead to increased mood disorders like depression, anxiety and mental distress which often cause an increased mood-induced-indulgence during your day. [ref 4]
But How Much Sleep Do you REALLY Need?
Does this happen to you – tossing & turning, can’t turn off your brain?
You may THINK you’re getting more sleep than you actually are. A study of the sleep characteristics of adults found that people sleep much less than they should, and even less than they think.
Although participants spent an average of 7.5 hours a night in bed, they spent only 6.1 hours asleep. 6.1 hours?! It’s one thing to “get by” and another to “function optimally”. The average adult needs between 7.5 and 10 hours of sleep a night to function at their best. (ref 5)
Getting 6 hours or less of sleep is associated with health problems such as:
Raised adrenaline- Increases in blood pressure
- Increased risk of heart attack
- Stroke
- Diabetes
- Obesity
- Mood disorders
- Insomnia
- Slow performance in mental alertness
- Decreases productivity
- Impaired driving ability
- Weakened immune system
Benefits of Sleep 
- Sleep is just as important as exercise and nutrition are for optimal health.
- Sleep can actually IMPROVE MEMORY
- Improve HAPPINESS
- During sleep you strengthen memories or “practice” skills learned while you were awake – a process called consolidation.
- Sleep is restorative to your body, preparing you to function at optimal performance the following day. Sleep and metabolism are controlled by the same sectors of the brain!
- When you are tired, certain hormones increase in your blood; those same hormones drive appetite. ref2 The more good sleep you get, the less room for bad nutrition you make. Sleep can also CURB INFLAMMATION which is linked to heart disease, stroke, dibetes, arthritis, and premature aging.
- Sleep allows your blood pressure and heart rate to go down – which gives your body a much needed break.
- Other benefits of getting a good night’s sleep: sharpen attention, promote weight loss, increase creativity, improve athletic performance, and the appearance of skin.
Tips for Better Sleep
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Stick to a consistent sleep schedule A routine helps your body fall asleep
Watch the caffeine Say no to caffeine after 2pm. Warm caffeine free tea can help.
Eat an unprocessed diet This will ensure that you avoid unknown additives, chemicals, and stimulants that may interfere with sleep.
Turn off computer, TV, cell phone Even a small amount of light can disrupt your internal clock. Resist checking the clock! When you glance at the clock in the middle of the night, your sleep can suffer as you worry about how few hours are left before your busy day begins.
Don’t go to bed on a full stomach Lying down with a full stomach can cause discomfort; avoid large meals 3 hours before bed. And…
Don’t go to bed on an empty stomach. Make sure that you get the proper balance of enough fat and protein to keep you full through the night. Being too hungry can wake you up. Avoid the ‘midnight munchies’!
Make sure to get physical activity during the day and consider some Yoga before bed. Yoga helps to calm the mind and wind down after a long and hectic day.
Limit liquids before bed Otherwise the middle of the night pee fairy tends to wake us up!
Keep the bedroom quiet and dark If you have loud neighbors (or a snoring partner) white noise from a noise machine or fan can help.
Invest in a comfy mattress, pillow and bedding It’s worth the cost- a good night’s sleep is priceless!
Use a Melatonin Sleep Aid Melatonin can help increase the quality and total time of sleep, reduce the time it takes to fall asleep, helps relieve the fatigue associated with jet lag, and can re-set the body’s sleep-wake cycle (circadian rhythm).
Reset your internal alarm clock Get out in the sunlight soon after waking up in the morning. Bright sunlight (or any bright light) tells your body’s natural biological clock that it’s time to wake up; that same clock will then be set to go to sleep about 14 to 16 hours later.
I hope these tips helped you learn how much sleep do you need?! Here’s to a GREAT night’s sleep! Getting ENOUGH sleep plays a huge role in being HAPPY, HEALTHY & FIT!
xo,
Natalie Jill
