Helpful Sleep Tips⠀
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• Turn the Lights Down⠀
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• Reducing the lights in your house as evening comes also gives your baby the signal it’s time for sleep. ⠀
• Low lights quiet a baby’s nervous system and prepare him to relax. ⠀
• Many hospital nurseries have an evening routine of dimming the lights and covering the incubators of premature babies to block the light and help them get into their parents’ day/night rhythm.⠀
⠀ ⠀ ⠀ @alisha_jaynes
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I put up a post a bit ago about sleep and how it affects hormones that control appetite and hunger. This is a good info graphic about all that.
#Repost@rpstrength with @get_repost
You'll hear us talk about getting enough sleep for a variety of reasons. This picture touches on some that are critical to dieting! The less sleep you get...the MORE cravings you can have, which we all know makes dieting even harder!! @rp_transformations
Credit to: @dannylennon_sigma - In a study by Karine Spiegal and colleagues, just two nights of restricted sleep were found to significantly impact hormones related to appetite and drive to eat, as well as self-reported hunger.
In the crossover study, they took many who usually slept 7-9 hours per night and had them sleep at consistent times for normal duration in the week leading to the study.
In one condition, they had sleep restricted to 4 hours in bed per night, for 2 nights.
In the other, they had extended sleep of 10 hours in bed.
When comparing the restricted sleep (4 hours) to extended (10 hours), participants had:
✔18% lower leptin levels
✔28% higher ghrelin levels
✔24% higher hunger levels
When leptin is lower it tends to act as a signal of reduced energy availability, leading to homeostatic drives to eat food and move around less.
Ghrelin can be thought of as "the appetite hormone".
Given that this was looking at just 2 days of sleep restriction, it's not difficult to make the leap to concluding why on going sub-optimal sleep works against us eating an appropriate amount of calories. It primes us to consume more calories and expend less. .
Even if having the best intentions with your food intake, sleep restriction means you've started the day facing an uphill battle.
Not only is sleep crucial for its direct benefits, but also for the indirect results it offers.
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