Why you should turn off Netflix
The importance of sleep can sometimes be completely overlooked. The topic is so important to every aspect of your healthier path to getting pregnant that we have broken it down into its relevant to FOOD, FITNESS and FERTILITY below for you to realise just how vital it is.
Studies have shown that just one night of sleep of poor sleep can cause insulin resistance, which means your body loses its ability to control the level of sugar in the blood – this can lead to diabetes, obesity and other hormonal imbalances.
Other studies show that adequate sleep is protective against cardiovascular disease, immune dysfunction, depression, anxiety and early aging. Sleep also aids your body’s ability to detox, recover and rebuild any tissue damaged throughout the day.
One study showed that when participants were forced to have less sleep they consequently ate on average 365 more calories than when they got adequate sleep. These were mostly calories from carbohydrate foods too which further exacerbates diabetes, fat around your middle, insulin resistance, PCOS and other hormonal dysfunctions.
Lack of sleep also effects your ability to make good decisions regarding your food choices and other healthy life style choices. You just don’t have the mental clarity or energy.
During sleep your body recovers after exercise, creates and builds muscle through protein synthesis and produces the growth hormone that is our natural anti-aging source.
The harder you exercise and the greater your activity levels the more sleep you need. Regular physical activity is important for high-quality sleep, and high-quality sleep is important for physical activity. When you are well rested you and your body perform at its best.
Lack of sleep not only encourages less exercise but those that regularly sleep poorly move less in general throughout the day, which increases weight gain and hormonal imbalances further.
As you can see from our weekly blogs Hormones are being mentioned over and over again. The endocrine system supports all other systems and supports sleep. High quality sleep helps balance your hormones, helps regulate insulin and stops you getting fat. As previously discussed all of these things have a direct impact on your fertility. https://www.foodfitnessfertility.com/2017/09/05/im_an_hormonal_what/
If you are trying to conceive you need to ensure you are getting adequate levels of sleep. 7-9 Hours has been proven to be effective but some may require up to 10 hours depending on your activity levels. And of course the more time spent in the bedroom can only be a positive thing!!
6 Ways to Improve your Sleep
- Create a daily schedule that you can stick to. This will be different for everyone as it depends on you work and other commitments. Try to stick to it as best you can even at the weekends.
- Download a blue light filter app onto your, laptop etc. and avoid screens for 1-2 hours before bed. This will help increase melatonin which is the hormone that helps you sleep.
- Create a bed time routine, relax and unwind, use a guided mediation app or soft music, practice some light stretches or a yoga flow, read a book.
- Ensure your bedroom is dark and quiet. Darkness encourages melatonin.
- Get to bed before midnight where possible, hours spent asleep before 12 are of higher quality than those after.
- Make sure and get some natural sunlight throughout the first part of your day as this will help regulate your sleep cycle hormones.