The Power of Sleep

The power of sleep is often underestimated, but it plays a critical role in weight loss, exercise performance, and recovery. I am an insomniac, and have been my whole life, but I will tell you a bit more about that later. Let's look at the reasons why sleep is great:

1. Weight Loss

• Regulates hunger hormones: Lack of sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), making you more likely to overeat.

• Affects metabolism: Poor sleep can slow down your metabolism, making it harder to burn fat efficiently.

  
  

2. Exercise Performance

• Boosts energy levels: A well-rested body performs better during workouts. Lack of sleep can decrease endurance, strength, and coordination.

• Improves focus and motivation: Sleep enhances mental clarity, helping you stay focused on your fitness goals.

  
  

3. Recovery

• Muscle repair: Deep sleep is when the body repairs muscles and tissues, essential for recovery after workouts.

• Reduces inflammation: Proper sleep helps lower inflammation, reducing the risk of injury and speeding up recovery.

  
  

Prioritising sleep (7-9 hours) enhances weight management, exercise performance, and faster recovery! After reading up online my version of insomnia is called middle (maintenance) insomnia. Apparently its the it's the most common form of insomnia and affects almost two-thirds of people with insomnia. I generally wake up at around 1 and then it takes me 3 hours to go back to sleep. I have tried lots of different things over the years to try and help. If you believe you have room to improve in the sleep area, check out the below tips that I have tried that can help improve your sleep and overall well-being:

1. Create a Sleep Routine

• Go to bed when feeling tired.

• Wake up at the same time every day, even on weekends.

• Create a relaxing bedtime ritual, like reading or meditation.

  
  

2. Limit Screen Time

• Avoid screens (phones, laptops, TVs) at least 30-60 minutes before bed. Blue light interferes with melatonin production.

  
  

3. Optimize Your Sleep Environment

• Keep your bedroom cool, dark, and quiet.

• Invest in a comfortable mattress and pillows.

  
  

4. Watch Your Diet

• Avoid caffeine, alcohol, and heavy meals close to bedtime.

• Try foods that promote sleep, like bananas, almonds, or herbal teas (like chamomile).

  
  

5. Exercise Regularly

• Physical activity helps tire out the body, but avoid vigorous exercise right before bed.

  
  

6. Manage Stress

• Practice relaxation techniques like deep breathing, meditation, or light stretching to calm your mind before sleep.

  
  

7. Limit Naps

• Keep naps short (20-30 minutes) and avoid them late in the day to prevent nighttime sleep disruption.

  
  

Making small changes can lead to more restful, restorative sleep!

I am a bit of a witch when it comes to bed time. I have a aromatherapy spray for my pillow. The one I got was given to me by my mother in law, but it was so long ago that particular spray is no longer sold. I am sure there are many sprays out there anything with lavender or chamomile will be a winner, or even just aromatherapy oil dabbed on your pillow I am sure would do the trick.

I use a magnesium spray from https://betteryou.com I found that I wasn't using enough spray at first and I had to up the amount to see the effects.

I use CBD oil from https://www.everybudy.co.uk/ if I wake in the night to try and chill me out and put me back to sleep. Also just good to take on a stressful day. They also do gummies which are quite tasty.

I take two supplements with my dinner L-Theanine which apparently promotes relaxation and facilitates sleep by contributing to a number of changes in the brain. The other supplement is Glycine which apparently research shows oral glycine elevates serotonin, reduces symptoms of insomnia, and improves sleep quality. I can't remember where I bought these from but you can find them online. Remember when taking supplements you need to be careful about what else you are taking and whether they will react with each other, always best to check in with your doctor if unsure.

Since taking this concoction my sleep seems to be deeper and although I still wake frequently in the night, I feel that the sleep I am actually getting is of quality and so it doesn't matter so much that I am getting it in two parts. I also found that making my peace with the fact that my sleep is a little unusual compared to others, and having acceptance, has taken the anxiety around bedtime, and has actually made it better.

I wish you all a good night's sleep tonight.

Chantal x