sleep and it effect on well-being and weight loss
by team nuut
Feel better and lose weight while you snooze!
never underestimate the power of sleep to achieve optimal wellness and simple weight management. when you get regular high-quality shut-eye, you can maximise your wellness efforts and make weight management so much more manageable.
an irregular sleep schedule has been shown to increase the risk of high blood pressure, high cholesterol and build-up of fatty deposits in the arteries. it has also been linked to diabetes, inflammation and heart disease, and now scientists believe poor sleep may contribute to weight regain after weight loss!
before you lose sleep over it, let's closely examine the connection between snoozing and wellness and how you can get more of it and hit your wellness goals.
Protein, Muscles and Sleep
protein creates neurotransmitters, like serotonin, that regulate our sleep/wake cycle. when we don't consume enough protein, serotonin deficiency can lead to insomnia and a poor night’s sleep.
drinking a vegan plant-based protein shake before hitting the sack can help improve energy and speed up weight loss. it also assists in building muscle mass by enhancing overnight muscle protein synthesis (MPS), a biochemical process crucial for building muscle. sipping a vegan protein powder, like perth’s own nuut, before sleep helps maintain a positive protein balance that helps preserve and build muscle – all while you rest!
according to the dietary guidelines for americans, our daily calorie consumption should sit between 10 to 35 per cent protein. that is around 0.5 grams per pound of body weight. so if you weigh 77 kilos, aim to consume at least 85 grams of protein daily for healthy muscle growth. if your workout includes resistance exercises and intense weight lifting, consume more protein powder to compensate for the extra muscle tissue breakdown. remember, that amino acids present in protein are the building blocks of muscle mass and your body may have a shortage of essential amino acids if you increase your work out. a vegan protein powder shake before bed can help. check out nuut’s full range of nutritionist-approved blends and find your perfect protein powder.
Sleep Well-Being and Weight Loss
anxiety, fatigue, and moodiness are all the result of sleep deprivation. but did you know chronic sleep loss can also prevent you from achieving your weight-loss goals?
research reveals that getting ample sleep can reduce the amount of food we eat during the day — about 270 fewer calories! keep zzzing solidly over three years, and that’s a 12 kilo weight loss while you’re snoozing!
when you are tired and cranky after a bad night's sleep, reaching for salty or sugary snacks can feel like the only way to make everything better. yet, just one serving of junk food can increase inflammation throughout your body and mess with your hunger cues and metabolism, making you less satisfied after eating. one study discovered that when we don't sleep enough, we can consume an additional 380 calories daily– the equivalent of a hamburger with the lot and a chocolate thick shake! get the same fulfilling feeling with a perth-designed nuut protein powder shake. our chocolate blends mixed with milk, peanut butter, and cacao nibs rival even the best fast food thick shake!
Sleep and Hormones
A good night's slumber can significantly impact our appetite hormones – ghrelin, cortisol and leptin proving a link between lack of sleep and an increased risk of obesity:
Ghrelin – a hormone that triggers your appetite. When we are sleep deprived, our body produces excessive ghrelin resulting in an increased appetite.
Leptin –tell us when we have had enough to eat. Without enough sleep, our bodies produce less leptin, increasing our appetites and food consumption.
Cortisol – when we are under stress or pressure, our cortisol levels soar, causing an increase in appetite and a redistribution of our fat stores – usually around our waist. Cortisol levels can also increase when we haven't had enough sleep.
Variations in hormone activity at different stages of life an also affect our quality of sleep. Hormone replacement, like estrogen and progesterone, can help restore sleep, especially in menopausal women, and studies show that peptides and steroids can also be beneficial.
Whether it is work stress, family issues or illnesses, many factors can cause us to toss and turn all night long. Luckily there are habits to adopt that encourage better sleep.
We love these tips from author Alice Gregory and below are some tried and tested ideas that help team nuut nod off.
1. Create a sleep schedule
A healthy adult's recommended amount of sleep is at least seven hours, so aim for no more than eight hours every night; most of us don't need more than that to feel rested. Try to go to bed and get up at the same time every day - consistency teaches your body its sleep-wake cycle. Can't sleep? Do something calming (don't reach for your phone!). Read a book, practice mindful breathing or listen to classical music, then tuck yourself back in when you feel dozy.
2. Eat for Sleep
Never go to bed after overeating - a bloated stomach or indigestion can feel uncomfortable and keep you up. Avoid nicotine, caffeine and alcohol that make you jittery and take hours to wear off. Instead, eat a light dinner or sip a vegan protein shake a couple of hours before sleep. Peanut butter, walnuts and warm milk are all known to help aid sleep, so pimp your cup of evening vegan protein powder with them! You can find more sleep-inducing nuuts here.
3. Create a soothing space
When you jump into bed, your brain can turn to all of the worries it didn't have time to address during the day – usually the ones that can't be solved quickly. Night-time anxiety can become a vicious cycle leading to fatigue and exhaustion the next day, which can disrupt your body's natural rhythms. Create a calm, dark and quiet room that is the ideal environment for luring you to sleep. Avoid light-emitting screens just before bedtime and use room-darkening shades to block out light, earplugs for proper quiet and allow some fresh air into the room for a healthy space that suits your needs. Solve your worries before bedtime by listing what's on your mind and setting it aside for tomorrow. Exercise before 5.00pm, stretch, take a warm bath, meditate or sip a herbal tea to further help ease anxiety.
According to Traditional Chinese Medicine (TCM) our bodies run on a 24-hour body clock that tracks our energy flow and allows each body system to renew and rejuvenate. When we wake at certain times of the night, it can specific organs calling out for care. For example, between 1.00 am – 3.00 am, it is said that your liver is waking you, and between 5.00 am – 7.00 am it is your large intestine. When our bodies are well nourished with whole foods and supplements like multivitamins and vegan protein powder, a good night's sleep will return and with it your very best, healthy self.