Sleep is one of the most important pieces to recovery, and body weight. Sleep impacts our bodies ability to make two important hunger hormones; Ghrelin and Leptin. Gherlin is a hormone that is released in the stomach signaling the brain that we are hungry. Leptin is released from fat cells telling our brain that we are full. When we have less than 6 hours of sleep our body will produce more Ghrelin and less Leptin, making us have false hunger cues leading to overeating.
There are a couple of tips and tricks for optimizing your sleep, here are some of my personal favorites.
1. Have a “bedtime” routine, no blue light (TV, phones, computers) try to limit situation so your body can start to shut down.
2. Keep your bedroom cold, your body needs to lower its temperature by at least 2 degrees in order to sleep
3. Limit liquids 1 hour before for bedtime, less midnight bathroom trips!
4. Black out curtains; ensure your room has no light source.
5. White noise, this can eliminate you waking up due to sudden noises.
6. Avoid caffeine 6 hours before sleep
7. Magnesium can be a helpful supplement if you struggle with staying asleep.
All of these tips will set you up for success and help you see some sleep gains! Good night!