Your quality of sleep is deeply connected to your weight. Sleep is a time when hormones (including hunger hormones) are set and influenced. If you’re not getting enough sleep, or enough quality sleep, your hunger hormones (leptin specifically) will impact your hunger during the day. You’ll feel hungry and you won’t necessarily experience that feeling of fullness or have adequate energy levels, so you’ll continue to crave foods and eat more.
Additionally, stress hormones are regulated during sleep. So if you’re chronically tired, it affects your ability to manage stress, which can in turn cause stress eating and insomnia.
It can be a brutal cycle!
It’s a cycle that you can break. There are two paths to chip away at. They include:
#1 Improve Sleep Habits – This is where you look at things like not watching television in bed, going to bed at the same time every night, and other tips that you may know about, but haven’t necessarily put into practice.
#2 Outside Influencers on Sleep – This is where you explore your lifestyle habits that can have a direct impact on your quality of sleep.
Within these two categories there are a variety of steps you can take — and practices you can implement — to beat fatigue, lose weight, and better manage stress.
Sleep Environment — Creating Darkness
You can improve the quality, and quantity, of your sleep by controlling the light in your sleeping environment. These include things like blackout shades and amber light.
Sleep Environment — Optimal Sleep Setting
In addition to darkness, consider the bed and room that you sleep in. Are you sleeping with dogs? Does your mattress need to be replaced (or flipped and rotated)? Are you too warm or too cold? Do you have the right pillows for your type of sleeping? It’s important to be comfortable in your bed and in your bedroom.
Your Sleep Schedule
Creating consistency, getting up at the same time and going to sleep at the same time, is ideal.
If you can wake and go to sleep at the same time every day (with the occasional exception), then that’s awesome. If not, then strive to create as much consistency as you can and focus on your sleep routine.
Your Sleep Routine
Your sleep routine is the steps that you take every night before you go to sleep. The process actually begins about three hours before you fall asleep, and consistency helps. The steps you take also matter.
These steps are just the beginning. Once you’ve established a good routine and a quality sleeping space, you can take a look at fine tuning your lifestyle. If you’re ready to Beat Fatigue, check out my 28 Day Beat Fatigue Challenge.