How a bad night sleep could ruin your diet ... and 8 simple ways to improve it

Long term studies have shown that adults need between 7-9 hours of sleep per night to be in peak health, but the UK average according to the National Sleep Foundation Poll suggests we’re getting less than 7 hrs, with 51% of people reporting getting less sleep than they felt they needed on workdays and only 42% saying they got a good night’s sleep most nights.

Let's consider a few of the knock on effects of not getting enough sleep and how this impacts your fitness and nutrition...

Impaired decision making and self control. Ever wondered why when you’re tired you find it harder to make good food choices, or to resist cravings? Lack of sleep impacts the prefrontal cortex area of the brain which is responsible for decision making, planning and personality. So it really is harder to resist cravings and make good choices when you’re tired.

The effect on hunger hormones. Two of the most impactful hormones for appetite are Leptin and Ghrelin. Ghrelin stimulates hunger and Leptin controls it. Lack of Sleep suppresses Leptin production and makes Ghrelin production more regular, so you really do feel hungrier when you’re tired.

Hopefully you can start to see why I consider sleep to be the basis of wellbeing. If you’re tired, you’ll tend to eat more, eat sub optimally, and not feel inclined to exercise. So what can we do to sleep better?

Here are my 8 top tips on improving your sleep

1. Set a routine. Your body’s internal clock follows a specific sleep-wake cycle. Going to bed late one night and early the next throws your circadian rhythm off balance. Attempting to catch-up on missed sleep over the weekend may not always be effective and can result in physical and mental fatigue. Setting a daily sleep schedule can be a helpful nudge to remind you to wind down and prepare for sleep. Most fitness watches have the ability to do this and will alert you when it’s time to get ready for bed! Give yourself a minimum of an 8 hour sleep window and try not to deviate too much from it. Eg, if you need to be up at 6.30am, aim to be switching the lights out at 10.30pm

   
   

2. Lower the intensity of evening exercise. Intense exercise has an impact on cortisol, dopamine, adrenaline and noradrenaline. These things can make it more difficult for you to fall asleep and stay asleep. The earlier in the day you can exercise at this level the better, but as a guide try to finish any intense exercise at least 2-3 hours before the time you want to be asleep. As an alternative, try Yoga, Pilates or a walk in the evening and save the high intensity training for earlier in the day.

   
   

3. Consider caffeine consumption. Caffeine temporarily blocks the signal from adenosine, a crucial sleep chemical in your brain which helps you go to sleep. Caffeine can take up to 10 hours to totally clear your bloodstream, and even after 6 hours half of it is still in your body, so consider the time when you think about the mid afternoon coffee to perk you up.

   
   

4. Cut down on the alcohol. Alcohol before bed may help you relax, but too much of it can contribute to a lack of sleep. Alcohol impairs REM sleep, the sleep your brain requires for optimal restoration. Heavy alcohol consumption can also impair your breathing at night and isn’t good for staying asleep either. Being sedated is not the same as being asleep.

5. Make time to unwind. Limit screen time and create a relaxing routine before bed. Things like reading, listening to music, or doing light stretching. Many find journaling in the evening also helps with calming their minds which is also important to sleep well.

6. Take a bath. Taking a hot bath before bed can help you feel sleepier and more relaxed. It may seem odd, but a hot bath also helps lower your body temperature once you’re in bed, which is helpful for sleeping.

7. Leave your devices at the door. Try not taking your smartphone into your bedroom at night. It’s not just about the time spent scrolling when you could be sleeping, the light exposure from a phone or tablet can directly impact melatonin release. Melatonin is a hormone that your body makes naturally. It helps you fall asleep by calming your body before bed, so it’s important not to disrupt it.

8. Light exposure. Improving your sleep actually starts when you wake up! Try to get outside and get natural light in the morning, this helps your circadian rhythm, and can lead to an earlier onset of the release of Melatonin which as you’ve just learnt is key in helping you get to sleep