SLEEP & METABOLISM
Sleep is essential in ensuring you receive the best results possible throughout the Transform challenge. Overtraining and insufficient rest + recovery is a major contributor to hindering potential results as sleep is directly correlated with metabolic rate and weight gain.
Studies have shown that sleep deprivation, identified as consistently getting less than 5 hours of sleep per night, causes up to a 55% reduction in fat burning potential.
Sleep deprivation has also been shown to negatively affect appetite control, energy levels and motivation to exercise. Studies have shown that sleep deprivation triggers an area of the brain that increases your need for food whilst also suppressing leptin and stimulating ghrelin meaning you are more likely to crave high caloric meals and over eat.
NOTE: Ghrelin is the hunger hormone that signals your brain when you are hungry. Leptin is the satiety hormone that signals your brain when you are full and satisfied.
TURN OFF BLUE LIGHT EMITTING DEVICES
Blue light, the type of light emitted from devices such as TVs and Smartphones, sends signals to the brain that it is daytime, subsequently increasing alertness which creates wakefulness.
Installing blue light blocking apps onto your computer, television, smartphones and tablets or alternatively, wearing blue light blocking glasses can help to decrease the signals sent to the brain which increase alertness which can have a positive impact on the quality of your sleep.
AVOID STIMULANT USE AT NIGHT
Try not to consume caffeine or other stimulants within 5-6 hours of sleep as these stimulants send a message to the brain which increase alertness and increase heart rate which creates wakefulness.
INCREASE MAGNESIUM USE
Taking a magnesium supplement at night can improve the relaxation of your central nervous system and muscular system thus aiding sleep and recovery.
USE BLACKOUT CURTAINS
The darker and quieter your room the better night sleep you are likely to have. Noise and light can wake you or create an unrestful sleep.
COOL YOUR BEDROOM
Body temperature is crucial in maintaining sustained quality sleep throughout the night as overheating within the body sends a signal to the brain which increases sweat production and other bodily systems to stop the body from overheating. These systems require energy use and thus alertness.
Carbohydrates in your last meal may make tryptophan (the precursor to melatonin, your sleep hormone) more available and signal drowsiness in your brain. However, avoid eating close to bedtime as overloading the digestive system before bed will create alertness and negatively impact sleep.
NUTRITION TIP: LIMIT REFINED CARBS
Not all carbs are created equal. Refined carbs have been highly processed to remove their fibre. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease.
Do you have any tips that you’ve picked up yourself? We’d love to hear them. Tag us in your tips & tricks in health and nutrition stories on IG at @plc_coaching_