The real reason you need to get more sleep

This blog will outline why your sleep routine so important to weight loss and what you can do to improve not only your sleep pattern during menopause but also your health and reduce weight.  You probably are already aware that you need more sleep and how you can achieve it. This blog will help you to tackle even the hardest reason you can’t sleep ….. keep reading.

In 1910 the average human was getting 9 hours of sleep while now most of us are lucky if we get 7.5 hours and that is on a good night! add in a few hormones, the menopause, a glass or several of pinot grigio and a snoring husband and you have even less! Ping me back and let me know how much sleep you get, on average, at the moment.

I talk a lot about this in my best-selling book, Gorgeous! If you want to make nutritional changes but feel overwhelmed and confused by conflicting information and you’re left bewildered where to start then pick up a copy of Gorgeous!

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Why is your sleep routine so important to weight loss?

When you do not get enough sleep – it’s around 8 hours – your body struggles to restore your health, your immune system and knocks your hormones out of whack, which is just what you need when you are hitting menopause.

The two hormones that affect your weight are leptin ‘I’m full’ and ghrelin ‘I’m starving’.

Leptin is a hormone released from fat cells and it suppresses your hunger signals and sends ‘I’m full’ messages to your brain. Sadly when you lack sleep your body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.  If you are interested in reading more here is a blog that can help with that Why Diet’s Don’t Work

What do you crave certain foods when you are tired?

What ‘macro’ type do you crave when you are tired?  Chances are you will crave carbohydrates when you are tired because they are broken down easily into the body into energy. You need more energy to carry out your body’s daily tasks. Your body needs a quick fix when you are tired.  Your body craves simple sugars and easy carbohydrates.  The issue is that these carbohydrates begin the sugar cycle and craving begins.  Your body is not satiated and you need more.

 

 

How to get the best ever sleep every night

1. Step away from any screens at least an hour before bed.

2. In addition to its relaxing properties, Magnesium oil also has pain-relieving benefits, so I rub some on the bottom of my feet and into my shoulders and lower back each night for extra relaxation. Magnesium oil also helps relieve my restless legs- BONUS!

3. Have that spa feeling every night by following a great skin routine.

4. Make sure your bedroom is completely dark – no blue light. Blue light stimulates your ‘awake’ response it comes from our prehistoric ancestors and the blue of the sky and water

5. A colder room will aid sleeps better than an overheated one – consider a fan or open your window an hour before bed.

6. No electrical equipment in the bedroom – including TVs, computers, iPhones.

7. Wake up as soon as your alarm goes off.

8. Hot bath an hour before bed (with magnesium flakes) will heat your outside temperature and cool your internal temperature.

9. Create a spare room (could be outside) for a snoring partner!

I’d be interested to know how much sleep you are getting and what helps you sleep better drop me an email and let me know.

 

Ever considered working with a Health Coach?

It’s taken me years (and loads of mistakes) to work out how to fit in nourishing nutrition, fulfilling exercise around my life which includes my coaching business, my Pilates obsession and 3 kids! And now I coach busy, successful woman over 40 to do the same – via my membership community and The Gentle Reset – and I’d like to invite you to join me see what it is like find out more: read the blog The Gentle Reset Based on the latest science from the world of nutrition, neuroscience and exercise I’ve created a coaching programme that will create habits that will keep you energised for life.

 

What results should you expect?

University lecturer and business owner Rachel explains “I am starving, therefore, I must be losing weight, but the scales were going the opposite way – I was confused…”​ Rachel is a busy professional, hardworking and successful who lives life at “100 miles an hour”. She fits a lot into her day and she was looking for some help with her health that could be “easily absorbed into her day” She noticed she was getting a lot of colds, feeling lethargic, she knew it was because she wasn’t putting the right nutrition in her body. You can hear Rachel talking about how she changed her life click here Find out more about the success stories click here

How much does it cost?

Your investment is currently £415 but this is for a limited time, the price will be increasing soon. There are big changes happening inside of my programmes and from March 2021 the costs of all my training will be increasing.

If you are interested in finding out more about the costs of working with a Health Coach read my blog: How much do Health Coaches charge?

the Gentle Reset

BE QUICK this programme, along with all my programmes will be increasing in price very soon > Click here to find out why I am raising my prices But you’ll also discover how you can grab a place before my prices go up, but you will need to be fast.

Gorgeous is your journey of discovery

PS. If you have read enough and you know that this is for you, and you are ready to discover the next stage of your journey  – then click here to join my next round 

Here is what other clients have to say…

My name is Deborah, before I came along to Adele’s Pilates and relaxation day I was interested in the benefits of Pilates and also breathing techniques to support a different way of thinking.
The most valuable part of Adele’s relaxation session was making the time to step off the tightrope and have some headspace.
If you’re on the fence about working with Adele I’d say definitely give it a go. It’s a safe space to explore thoughts and some ways of thinking to handle the worries and stresses that you may be carrying. It’s all done in a very supportive way and I really found it helpful. It was a workshop that can help build sustainable approaches to a more positive attitude to life.
Find out more about the next Pilates and relaxation afternoon click here https://bit.ly/PilatesRelax

Deborah Retired Pilates Relaxation and stress release afternoon 16th February 2022

 

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