What We’ll Cover

• What sleep hygiene is and why it matters.
• How good sleep supports weight management.
• Practical tips to improve your sleep hygiene.
  

Sleep is essential for health, it affects everything from how clear your mind feels to how your body manages weight. Despite its importance, many people overlook sleep when trying to follow healthier habits or lose weight.

Sleep hygiene is about creating habits and routines that help you sleep better. This includes sticking to a regular sleep schedule, making your bedroom a relaxing space, and avoiding things that keep you awake, like caffeine or bright screens before bed.

How good sleep hygiene supports weight loss

Getting enough quality sleep plays a big role in managing your weight. When you don’t sleep well, it can disrupt the hormones that control hunger. This might make you feel hungrier and less full after eating. Poor sleep can also affect how your body handles sugar, leading to weight gain and a higher risk of health problems like diabetes.

Improvements in sleep helps to:

• Regulate appetite: Helps control hunger hormones.
• Improve cognition and mood: Improves focus and reduces stress.
• Strengthen health: Supports immunity and recovery.

Good sleep is just as important as healthy eating and exercise for weight management.

Practical tips to improve your sleep hygiene

Here are some easy ways to build better sleep habits:

• Stick to a consistent bedtime:
  Aim to go to bed and wake up at the same time every day, even on weekends. This helps your body get into a routine and can improve the quality of your sleep.
• Create a calming bedtime routine:
  Do relaxing activities before bed, like reading, meditating, or taking a warm bath. Avoid stimulating things like watching TV or working on your computer.
• Make your bedroom sleep-friendly:
  Keep your bedroom cool, quiet, and dark. Use blackout curtains, an eye mask, earplugs, or a white noise machine if needed.
• Invest in your sleep setup:
  A good mattress and supportive pillows can make a big difference. Choose ones that suit your body type and preferred sleeping position.
• Limit screen time before bed:
  Avoid bright screens, like phones and tablets, at least an hour before bedtime. The blue light from screens can make it harder for you to fall asleep.
• Watch your diet:
  Avoid large meals, caffeine, and alcohol close to bedtime. These can disturb your sleep and affect its quality.
• Stay active:
  Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Try to finish exercising a few hours before bedtime to avoid feeling too energised.
• Manage stress:
  Stress can keep you awake. Practice stress-relief techniques, like deep breathing, yoga, or journaling, to calm your mind during the day.
• Limit daytime naps:
  Short naps can be helpful, but long or late naps can make it harder to sleep at night. If you need a nap, keep it under 30 minutes.
• Seek help if needed:
  If you still struggle with sleep despite following these tips, consider speaking to a healthcare provider or sleep specialist for support.

Summary

Sleep is essential for our survival and well-being, playing a vital role in both physical and mental health. Without enough quality sleep, we may struggle with mood, focus, and energy, and it can also impact how our bodies regulate hunger and metabolism. Prioritising good sleep is just as important as maintaining a balanced diet and staying active for overall health.