Nothing nicer than a wonderful sleep. I love it. I prefer to go to bed around 10.30pm and get up around 7am. Sleeping a little longer at the weekend is also something I enjoy from time to time. I am very happy with my current sleep routine.
According to psychologist and sleep specialist Dr Michael Breus *, there are four different chronotypes; dolphin, lion, bear and wolf. Chronotype is your body's natural tendency to (want to) sleep at a certain time. The well-known 'early bird' or 'night owl'. Apart from regulating the times you fall asleep and wake up, chronotype also affects your appetite, exercise and body temperature. It makes you feel more alert at certain times of the day and sleepier at other times.
My chronotype is bear. The internal clock of a 'bear' follows the rise and fall of the sun. They need a full eight hours of sleep a night. This is indeed true in my case. I feel good about that and notice that if I actually get those 8 hours of sleep a night, it has a positive impact on how I feel and I find it easy to make good choices regarding diet and physical exercise.
In fact, there is a link between your internal clock, appetite and metabolism. Sleeping less than an average of 8 hours a night causes an increase in the hunger hormone ghrelin, which stimulates hunger, and a decrease in the satiety hormone leptin, which leads to increased food intake to fight fatigue or stress. People who do not get enough sleep crave more sweets, fatty foods and salty snacks.
Numerous published scientific studies have shown that people who get less than 6 hours of sleep are often found to be overweight. People who even get less than 5 hours of sleep a night are one and a half times more likely to be obese. Even more worryingly, children who sleep less than 10 hours a night are twice as likely to be obese. With the rise of blue light (TV and smart phone screens), it is increasingly common for people to sleep only 5-6 hours a night.
Sleep deprivation is associated with an increased risk of obesity, type 2 diabetes, high blood pressure and other cardiovascular diseases and even premature death. Unhealthy western dietary habits are often associated with sleep disruption.
What can you do to ensure that you stay healthy, are fit and alert during the day, your body can burn enough fat and sleep well at night? Firstly, follow the Mediterranean diet, which specifically includes lots of fresh vegetables, fish and good quality olive oil. Make sure your omega3- and vitamin-D levels are up to par, as these regulate serotonin and thus sleep. (You can do a self-test, because assuming it is enough is not the same as knowing for certain) Consume less sugary products, eat enough good-quality protein and make sure you have a good balance when it comes to carbohydrates.
To sleep well, ensure your room is not too warm, there is adequate ventilation, and there is no blue light 30 minutes before bedtime. As soon as you get up in the morning, try to take in daylight. Ideally, go for a 20-30-minute walk or exercise outside, if you can, because when you are exposed to sunshine/daylight, your body produces more serotonin (a precursor of melatonin), which in turn helps to form a healthy day and night rhythm.
This means that if you do get an average of 8 hours of sleep a night and you try to improve sleep disorders, a better hormone balance can automatically be established that regulates your appetite. Isn't that good news? This way, your sleep may directly impact your weight.
If you want more information on this subject, would like tailored nutritional advice, would like support and guidance for weight loss, or would like to test your omega3- and vitamin-D levels, please contact me by following the link below.
Happy to help.
* thesleepdoctor.com
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