Print Posted By Creative Community Enterprises on 26/05/2017 in Category 1

Sleep, it's better for you than you know.....

Sleep, it's better for you than you know.....

The key to staying well over the cooler months is sleep. Sounds simple right?

It is not just the hours you spend in your crib, but the quality of those hours that counts. Restorative sleep - the deep slow-wave sleep cycle - is prime time for the body to produce growth hormone, a protein that regulates the body’s proportions of fat and muscle. Sleep loss can make you feel hungry due to excess secretion of cortisol - the stress hormone that also regulates appetite. This results in increased appetite and reduced capacity to burn fat.

Furthermore, the two hormones that are key in maintaining healthy weight are ghrelin and leptin. Ghrelin tells us to eat and lack of sleep ensures we have more of this hormone racing around our bodies. On the flip side, being sleep-deprived means you have less leptin available - the hormone that tells us to stop eating. Here are some simple habits from our neighbourhood health professionals that will help to break the cycle and add quality sleep to your life.

Take a fist full of Valium, that will help you sleep.

Avoid heavy meals, alcohol and caffeine in the evening. “I don’t have caffeine after 2pm or it really messes with my ability to fall asleep.”Dr Carmel O’Toole, Boroondara Health and Wellness.

Try hard to leave iPads, mobile s and other devices in the living room. If you struggle to go to sleep the light stimulation from these devices is telling your brain it is not bedtime yet. Have a set time to go to bed and to rise. “As a fitness professional I am up before dawn. Get into a routine. The body will grow accustomed to this and settle into the pattern.”Michaela Dwyer, F45 Hawthorn.

If you wake up during the night and can’t get back to sleep, allow 20 minutes to resettle, no longer, and then get up, have a warm (non-caffeinated) drink and perhaps read a book until you start to feel sleepy. This way you don’t start to associate the bedroom with the stress of not sleeping.

Make the bedroom a place for sleeping. “No TVs, work or screens. Your brain will then associate that place as a place for restorative rest.”Marion Miller, Life Coach and Mindfulness Teacher, Melbourne Coach

If you seem to be getting enough hours in bed but wake up feeling tired and unrefreshed then it is worth seeing a specialist to find out why you are not getting restorative sleep.

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