Lisa Ward |

Night, night, sleep tight!

Sleeplessness can affect around 10 different hormones and shifts in these hormones can cause changes in appetite, mental wellbeing, cardiac health and sometimes fertility.

Sleep tight, every night..

Firstly, please do accept my sincere apologies if the you find the above photo of Henry inappropriate or offensive, it was purely chosen to hopefully bring a smile to your face, and let's face it it's always good to get some smiles & chuckles into our day!

Anyway, moving swiftly on, you may think why an earth as a qualified Nutrition & Fitness Coach am I talking sleep?

Well, believe it or not, nutrition & our diet has a big part to play when it comes to improving our sleep. There is a proven link between a healthy, balanced nutritious diet and improved sleep.

By getting our diets into a healthier position and a better balance, those sleepless, interrupted nights should become less frequent. Whilst it may not be the complete fix especially for us ladies of a certain age, it certainly will help minus any furry friends of course!

And that's exactly just one of the benefits my clients now enjoy as a result of working with me on their overall diet & nutrition! 

Please check out my client's results under the blog section to see more.

😴Practical steps to a good night's sleep:

There are 7 steps recommended by The Sleep Council, one of them is diet & exercise so it's not just me that recommending it! 🤣

Naturally I am going to talk diet and exercise first together with just a few of more which may help:

1. Diet

There are 3 substances that are key to understanding how nutrition can affect the brain chemistry that promotes good sleep.

These are tryptophan, serotonin and melatonin.

Tryptophan is an amino acid found in protein foods, and is the rarest one. It can be found in turkey, steak, chicken and pumpkin seeds to name a few. It can also be found in peanuts, sunflower seeds, beans and milk but to a lesser extent. Tryptophan is important because when it reaches the brain it converts to an important chemical called serotonin.

Serotonin is a chemical that carries messages between the brain cells and other cells. Decreased levels can lead to anxiety, depression and increased cravings (please see my blog on cravings). At night it undergoes a couple of metabolic changes to become melatonin, the chemical that induces sleep.

Melatonin is a hormone that promotes restful sleep. The best way of optimising melatonin production is to sleep in as dark environment as possible. Suppressing the production even by low lighting will affect sleep and also potentially have other health consequences.

2. Exercise

Exercise can help us enjoy better quality sleep and lower body temperature which also induces better sleep.

Exercise whatever form that takes, will make us feel fitter, better and will improve sleeping patterns, as long as we don't over do it! Over doing it, will be counter productive and lead to wakefulness and alertness when trying to sleep.

3. Lifestyle

Our lifestyles can be some what fast paced, always on the go. Often from the moment we wake up we check our phones, we put on the tv or radio, check emails through the day, have our laptops on or watching tv late into the evening. A stressful lifestyle can keep cortisol level high and cause sleeplessness.

So, it's important to wind down. Reducing lighting, having a bedtime routine, emptying our bladders before going to bed, avoiding alcohol, avoiding technology in the hours before bed will all help.

4. Hormonal Balance

Changes in hormone levels as we age can cause sleep disturbances, these disturbances can alter hormone levels which then in turn becomes a vicious cycle.

Sleeplessness can affect around 10 different hormones and shifts in these hormones can cause changes in appetite, mental wellbeing, cardiac health and sometimes fertility.

Hormonal fluctuations in the years before menopause can cause disturbed sleep, low progesterone levels can cause sleeplessness. So, if you are perimenopausal or menopausal it's always a good idea to get your hormone levels checked by your GP.

5. Your bedroom:

You need the right environment to help get a good night's sleep.

  1. Keep your room completely dark - blackout curtains & even an eye mask if needed. 
  2. Make sure your room isn't too hot or too cold, a recommended temperature is around 16-10 degrees
  3. Keep clutter out of your room
  4. Avoid having a tv or computer in your room
  5. Turn off mobile phones & anything with an LED display including clocks
  6. Muted & pastel colours are more calming - is it time to give the bedroom a makeover?
  7. Maybe ban our furry friends!

Final thoughts..

If you would like to enjoy improved sleep as well as your weight management & nutrition and reap the other benefits as a result, please do get in touch.

As I mentioned earlier, please do check out my client's stories under the blog section & recommendations found under happy clients and reviews on my Facebook page.

I'd love to help you too.

Take care, stay safe, and sleep well

Lisa x

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Stop waiting for the perfect timing

If you're waiting for the perfect or right time, that time may never come, as we will always have things going on, that's life!

This is where I come in! I can help tailor your nutrition to your busy lifestyle so you can be successful no matter what life throws at you & to cater for your social life without giving up the things you enjoy.

I keep a small client base so that I can give you the absolute best-personalised attention, support, guidance & coaching but ultimately adapting to suit you & fit in with you.

You've come this far, so why not click the button below to see if I'm the best fit for you.

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