How Sleep Affects Your Weight & Hormones + How to Get Better Sleep
08/16/21 • 14 min
Are you getting enough sleep?
Most people overlook the power of getting a good night’s rest when it comes to their health and fitness goals. In fact, sleep plays a more important role when it comes to your weight and overall wellness than most people think.
From increasing your risk of heart disease to a greater likelihood of experiencing depression, lack of sleep—as well as poor-quality sleep—can wreak havoc in every part of your life.
Today, we dive deep into these negative effects and the benefits of getting the right amount of high-quality sleep.
We also share our top five tips for getting better sleep starting tonight!
In this episode, we talk about...
● [01:36] Are you getting enough sleep?
● [02:26] How poor sleep negatively affects our mind and body.
● [03:04] Why lack of sleep can lead to weight gain and hormonal imbalance.
● [04:20] How sleep affects our body’s response to insulin.
● [05:20] The connection between sleep and your immune system.
● [05:47] How sleep leads to more muscle gained (and maintained) from workouts.
● [06:47] The mental benefits of sleep.
● [07:07] Tip #1: Get more exercise during the day.
● [07:55] Tip #2: Avoid stimulants too close to bedtime.
● [09:20] Tip #3: Establish an evening routine.
● [10:47] Tip #4: Avoid bright lights.
● [12:04] Tip #5: Keep your sleep environment cool.
● [12:36] A recap of the five tips.
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Are you getting enough sleep?
Most people overlook the power of getting a good night’s rest when it comes to their health and fitness goals. In fact, sleep plays a more important role when it comes to your weight and overall wellness than most people think.
From increasing your risk of heart disease to a greater likelihood of experiencing depression, lack of sleep—as well as poor-quality sleep—can wreak havoc in every part of your life.
Today, we dive deep into these negative effects and the benefits of getting the right amount of high-quality sleep.
We also share our top five tips for getting better sleep starting tonight!
In this episode, we talk about...
● [01:36] Are you getting enough sleep?
● [02:26] How poor sleep negatively affects our mind and body.
● [03:04] Why lack of sleep can lead to weight gain and hormonal imbalance.
● [04:20] How sleep affects our body’s response to insulin.
● [05:20] The connection between sleep and your immune system.
● [05:47] How sleep leads to more muscle gained (and maintained) from workouts.
● [06:47] The mental benefits of sleep.
● [07:07] Tip #1: Get more exercise during the day.
● [07:55] Tip #2: Avoid stimulants too close to bedtime.
● [09:20] Tip #3: Establish an evening routine.
● [10:47] Tip #4: Avoid bright lights.
● [12:04] Tip #5: Keep your sleep environment cool.
● [12:36] A recap of the five tips.
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Previous Episode
The Benefits of Exercise & the 4 Levels of Physical Activity
How active do you think you are?
A lot of research has been done in recent years to determine the length between activity and physical and mental health.
Today, we’ll walk through the U.S. Department of Health and Human Services list of benefits you can gain from exercise, which ranges from losing fat and improving your bone health to reducing depression and decreasing the risk of heart disease.
We’ll discuss the ins-and-outs of exercise, as well as the four levels of physical activity
By the end of this episode, you’ll know exactly which level you fall into and, more importantly, exactly what type of activities you need to do to reach the next level and reap even more benefits.
In this episode, we talk about...
● [01:36] How active do you think you are?
● [02:30] The benefits of exercise.
● [04:19] Level 1: Inactive
● [05:44] Level 2: Insufficiently active
● [06:02] Level 3: Active
● [06:22] Level 4: Highly active
● [07:19] Simple ways to move more and sit less.
● [08:30] What is “moderate” and “vigorous” activity and what are some examples?
● [13:04] Why strength training is vital.
● [14:54] Does tracking your steps help?
● [16:18] Why it’s important to take before pictures.
● [17:09] How exercise reduces depression and anxiety.
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
Next Episode
Why Am I So Tired?
Do you go to bed tired?
Do you wake up tired?
Do you spend each and every day... tired?
Exhaustion and burnout are some of the most common problems in today’s society, and it’s not difficult to find people who are tired all day long.
If this sounds like you, you’re in the right place.
There are many factors that can contribute to fatigue, including those that are medical, psychological, and lifestyle-related.
However, for many people who experience fatigue, an unhealthy lifestyle is the most likely culprit.
Because of this, we’ve dedicated today’s episode to discussing eight common lifestyle factors that lead to tiredness.
In this episode, we talk about...
● [01:37] Why we get tired.
● [02:24] Lifestyle Factor #1: Eating a diet high in refined carbohydrates.
● [04:14] #2: Not eating enough protein.
● [05:25] #3: Not eating enough calories.
● [07:09] #4: Not drinking enough fluids.
● [08:07] #5: Relying on energy drinks.
● [09:12] #6: Being too sedentary.
● [10:57] #7: Not getting enough quality sleep.
● [12:14] #8: Sleeping at the wrong times.
● [13:56] Medical factors: High stress levels.
● [15:15] Psychological factors: Depression or anxiety.
● [17:14] Our closing thoughts on addressing tiredness.
Also check out The Fitness Nutritionists Episode 3: How Sleep Affects Your Weight & Hormones + How to Get Better Sleep -> https://thefitnessnutritionists.com/how-sleep-affects-your-weight-hormones-how-to-get-better-sleep/
Join our private Facebook Group: https://www.facebook.com/groups/www.thefitnessnutritionistscorner/
Visit our website:
https://thefitnessnutritionists.com/
Check us out on Instagram:
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