#10 - Sleep Revolution

Summary: Fluff up your pillows and get your PJs on… today we're talking about sleep, and how it can either help or potentially harm your Body Kindness practice. We also check in on the #Sleep8 challenge. Have a question or comment? Get in touch here - http://bit.ly/contactrebecca Join our Body Kindness challenges and get my Feel Great Guide - http://bit.ly/1KsGLnO == Here's what we talked about… - We shared our Sleep Confessions! Bernie says he's managing about 4 hours a night with his new baby. - I confessed that I've had a few awful nights of sleep since launching #Sleep8 challenge, whether it's my daughter waking up with nightmares, or reaching for the phone beside my bed. - Bernie says he unwinds by watching TV on his mobile. He sometimes makes the moment extra rewarding by snacking. After a poor night's sleep he feels unwell and has increased sugar cravings. - What happens when we get bad sleep? It doesn't take much poor sleep to create a problem biologically. If you're getting around 5-6 hours your body doesn't get to do all the things it needs to do in the sleep window, like restore your energy levels, clean up the toxic sludge in your brain, and let your body and brain recover. - Bernie said his mind is often racing at bedtime. His doctor once gave him great advice - “You can't solve a problem from your bed so you may as well get some sleep!”. I keep a notepad beside my bed and write down things to deal with it in the morning. - Poor sleep can lead to poor food choices. It's more difficult to regulate your impulses - your pre-frontal cortex does not get the rest it needs to make calm rational decisions - There are also hormonal triggers. When you're tired your body is looking for quick energy. It's also more stressed and wants to release serotonin which is released when you eat carbohydrate. So you won't be craving healthy, slow release carbohydrates that are rich in nutrition. While Body Kindness means we don't demonise any foods including sugar, it's important to compassionately ask why we are craving them. - The other hormonal impact is leptin (the satiety hormone) and ghrelin (the “hunger” hormone) levels. When this time is shortchanged your body hasn't had enough time to get the right balance, so you wake up with more ghrelin and less leptin. - How do you bounce back from a poor night's sleep? Your mindset is the most important thing. Recognise why good sleep is important to you - e.g. you're happier and you make better decisions. My tips for bouncing back: -- Make sure you hydrate -- Don't overdo the caffeine. -- Choose foods that energise you and make you feel better, not worse. -- Pay attention to your cravings - it could be your hormones are off, and not that you really want to enjoy that comfort food. -- Be committed if you had scheduled a workout - it can be a great act of Body Kindness to do it anyway - you'll feel better and sleep better. -- Avoid self-sabotage or black and white thinking. You have the choice to practice Body Kindness. === Further reading - Marie Forleo talks to Arianna Huffington on Sleep Revolution - http://bit.ly/29NXtDm - More on the connection between sleep, weight concerns and hormones -The Metabolic Storm: The Science of Your Metabolism and Why It's Making You Fat (P.S. It's Not Your Fault) - http://amzn.to/29NXQOf - Free videos on YouTube for night yoga, calming sounds and meditations - http://bit.ly/29NXNSs On my blog: - Eat Your Way To Better Sleep - http://bit.ly/29NXln1 - 5 Sleep Attitudes To Fix So You Can Finally Kick Insomnia's Butt http://bit.ly/29NXBmh === We'd love if you could rate us on iTunes - http://getpodcast.reviews/id/1073275062 Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.