Ep: #35 - Are You Getting Enough?... Sleep That Is?

Faye Casement Author

Mar 22, 2023 |

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We all know how important it is to get a good night's sleep, but many of us don't realise just how crucial it is for our overall wellbeing. 

So are you getting enough... Sleep! Let me know...

Maybe you're exhausted. You've got a busy job, busy home life, or both.

Maybe you've got health issues that impact sleep.

Or like this week in the UK you've been impacted by the heat.

What is going on for you? Why not hop into the main Wellness 4 Women group and leave a comment or start a thread so we can support you.

If you're not getting enough sleep, your body can go into survival mode. Your metabolism slows down, you retain more water, and you're more likely to crave unhealthy foods. Your body needs sleep to restore itself physically and mentally and it is when it does some of its most important jobs.

So it makes sense that a lack of 'enough' sleep can impact our physical and mental health.

Keep reading for more info and tips.

So you know sleep is important but do you really know how important it is? Maybe you do which is great but I didn't until I started my weight loss journey.

It was something I would pay lip service to and not really care about.

I have had my fair share of late nights over the years as you can imagine, partying, nights with friends, and back in the day for me nightclubs etc. This can all be great fun of course, but it used to take its toll on my body and mind. I kept doing it anyway though as I didn't give it any thought.

I was never much of a night owl even in my youth but it definitely is something I would struggle to do now as my body clock is shifting with age and perimenopause.

But the point is your body is not my body. You may be able to still party the night away and it does not impact you or if you are like I was, you don't care as much.

BUT

If you are wanting to work on your health, wellbeing, and/or weight loss. Sleep is one I would advise you not to overlook.

You may not have noticed but in pretty much all of my lives they have a similar theme. As I run you through each topic the structure fits the Triple-A-Way™️ Process - Awareness, Action, and Accountability. The method is so simple and literally fits anything you may be working on in life and weight loss.

So I am going to make it a little more obvious.

AWARENESS

How much sleep do we need and why is it important?

So how much sleep do we need? The answer is not so simple as there is no definitive answer. Depending on your sleep habits, and body, you may need anywhere from 7 to 9 hours of sleep a night. Most experts agree that the 8-hour mark is ideal for most people but does it work for you?

Just because somebody somewhere says so does not make it right for you and this is the critical part of the Triple-A-Way™️ Process. Figuring out what really works for you and what doesn't

With the right tools, you can gather your own awareness if this is an area you want to work on. It is your body. You are the best person to decide. Any studies done will have been on their participants and their bodies and we have collected enough rules over our years that have not served we don't need to create any more.

It is a bit like the BMI scale, created by men based on male data and a very long time ago so it is so far out of date it is untrue but yet people still hold a lot of stock in it.

So how could you find ways to gather the awareness you need?

Off the back of this show, I am going to create a tool for the VIP members to use. 

Why is sleep so important?

Getting enough sleep doesn't just help with weight loss it is also essential for your overall health. Not getting enough sleep can lead to an increased risk of all sorts of mental and physical health problems, including:

• high blood pressure,
• heart disease,
• stroke,
• diabetes,
• mental health difficulties
• weight gain or difficulty with weight maintenance including increased food cravings
• increased accidents
• lower immunity
• mood problems
• lower libido
• poor concentration
• difficulty regulating thoughts

Quite a list right!

Sleep and weight loss

So what about for weight loss? I don't know about you but when I have not had enough sleep, my body feels sluggish. This means that it is harder for me to move and do things. 

There is also a link with food cravings as when we are tired we are more likely to crave sugar and off-plan foods as the body searches for a quick hit of energy.

A lack of sleep can also lead to lower levels of leptin, which is the hormone that makes us feel full. So we are more likely to eat more when we are tired as our body is trying to get the energy it needs.

Getting enough sleep is therefore crucial for weight loss and maintenance as well as overall health.

ACTION

If you want things to change it goes without saying you need to take action. Where you start will depend on the issue you are facing of course but for now, I have 5 tips today to get you started but I have loads more!

5 possible actions steps for a good night's sleep:

1. Make sure your sleeping environment is dark, quiet, and cool.

2. Avoid watching television or working on the computer in bed aka Bridgerton!

3. Establish a regular sleep schedule and stick to it as much as possible.

4. Avoid eating a heavy meal before bedtime.

5. Practice some relaxation techniques before bedtime.

Of course, talk to your doctor if you are having difficulty sleeping and this is of great concern for you.

Which one might you try first?

How to create a bedtime routine that works for you

As with everything I teach the point is you make a bespoke program for yourself. There is no good in anyone telling you to do x, y, or z. For starters, you will feel restricted so you will be less likely to do it, and secondly, it may not be what you need at all.

This is where the 5 D's of Action come in. Decide, Do, Discover, Deal, and Do again. Keep figuring it out. Reach out to the community for ideas.

In the membership, I have guides/training on how to build your perfect morning and evening routine and can coach on it too as well as the new resource coming.

ACCOUNTABILITY

Now that you are more aware of how important sleep is and some tips to help you get a good night's sleep you need to get it done!

This starts with making a commitment to yourself to start making some changes.

Set a goal for yourself and hold yourself accountable. We have just been going through a 5 week intensive on our life goals and the members have been taking some fantastic steps towards their goals.

Make a plan of action and stick to it. Remember, it takes 21 days to form a new habit, so don't give up if you don't see results right away.

SUMMARY

Getting enough sleep is essential for good health, but many of us don't realise just how crucial it is. Not getting enough sleep can lead to all sorts of health problems, including weight gain, difficulty losing weight, impact on body functions, impact on mood, and impact on thoughts and urges.

There are some things you can do to help get a good night's sleep, including making sure your sleeping environment is dark, quiet, and cool; avoiding caffeine and alcohol before bedtime; and getting up and moving around every few hours.

Making a commitment to get enough sleep is important for your overall health and can help you lose weight. So make a plan and hold yourself accountable. Remember, it takes 21 days to form a new habit, so don't give up if you don't see results right away. Just keep at it and pretty soon, you'll be getting the quality sleep you need.

Want to really make sure you are getting the benefit out of these show notes, watch the video of the Wellness 4 Women Show don't forget to leave your #gems in the chat.

The free online community is designed to be a safe space for you to get access to support, tips and resources on life, weight loss and everything in between.

P.S.

If you are ready to find sustainable weight loss PLUS Food & Life Freedom check out the Triple-A-Way™️ Weight Loss Program Today HERE.

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Categories: : mindset, Weight loss