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No Added Sugar Challenge!

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kostyshynnutrition
kostyshynnutrition

Day 22/30!

To continue from yesterday, there are so many additional ways sleep impacts our health and nutrition.


  • Sleep plays a huge role in muscle synthesis. During deep sleep, the body produces growth hormone, which is essential for tissue repair and muscle growth. If you don’t get enough sleep, your body’s ability to repair and build muscle after exercise is compromised, which can hinder your fitness progress. 


  • Sleep can affect our mental state and lead to emotional eating. Tiredness can increase stress levels by elevating cortisol (the stress hormone). Elevated cortisol levels are associated with an increase in cravings for comfort foods (often high in sugar and fat). This can lead to emotional eating, where food becomes a way to cope with stress, anxiety, or fatigue.


Clearly, we have established sleep is important, not just for health but for your nutrition as well! The amount of sleep is important, as I mentioned yesterday (7-9 hours), but the QUALITY is also very important. You could be in bed for 8 hours but if you don’t feel like you are getting quality sleep (you’re tossing & turning, up to use the restroom, etc) this could be disrupting your sleep cycles. Most of the important stuff happens during deep sleep and if you’re constantly waking, it is likely that you’re not spending enough time in the deep stages. 


We can do a few things to improve our sleep, a main one which we are already doing is cleaning up our diet & eliminating added sugars! A few other things we can focus on are;


  • Establishing a nighttime routine - going to bed and waking at similar times each day & performing similar tasks to unwind before heading into bed!

  • Avoiding stimulants close to bedtime - coffee, alcohol, & large meals will all affect your ability to fall asleep.

  • Creating a sleep-friendly environment - avoid tv, phone & too much light 30 minutes before bed. Your room should be dark, cool & comfortable! 

  • Hydration - hydrate throughout the day but try to avoid too much liquid close to bedtime.


If you have any questions on sleep don’t hesitate to comment below or reach out!

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