Weight Matters Week 7 - Sleep

My Weight Matters Week seven: Sleep

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Before t you star week seven Please review your goals from the week 6 target setting exercise:

Did you achieve or partially achieve your goals?

Remember these goals were likely to have been chosen from areas you were ‘working on’ so keep going if you are not there just yet

Treat yourself to a non-food reward each time you achieve your goal

Continue with the core elements of the programme: eating regularly; eating a healthy balance of foods; portion control; keeping your food diary; meeting your physical activity goals and working on any tricky habits or behaviours you have identified

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Review your diary Are you still managing to keep your diary on a daily basis? If you are struggling refer back to Week 1 for tips on keeping your diary. Remember research shows that it is highly effective in helping people to manage their weight so it is well worth your time and effort

Check for a regular eating pattern

Are you meeting the daily portion guidance?

Are you recording your daily physical activity?

Record your mood if you find that helps to identify triggers for unplanned or comfort eating

Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.

Sleep Sleep is a state of energy replenishment. In recent years many of us have reduced our sleep quantity and quality to meet increased demands on our personal, social and professional lives.

Research has shown that insufficient sleep and poor-quality sleep are risk factors for overweight and type 2 diabetes.

Sleep restriction is known to have an effect on appetite regulating hormones. When we don’t sleep so well we produce less of the hormone that signals fullness and more of the hormone that stimulates hunger. The disruption in hormone activity can lead to us experiencing more hunger so we may be driven to eat more. There may also be increased activity in the reward system in our brain causing us to seek out highly palatable foods (high fat/high sugar). Over time we may find the cravings and hunger we experience as a result of our lower quality sleep contibutes to weight gain.

Daytime tiredness and sleepiness Not sleeping well can also lead to tiredness and sleepiness during our waking hours. Again, this may lead us to seek out calorie-dense food as a ‘pick me up’. We may also feel less like preparing balanced meals.

Physical activity may be reduced as we feel lethargic which can mean we decrease our energy expenditure. All of these aspects combined can lead to a positive energy balance where weight gain is the inevitable outcome Ideally it would be beneficial to improve the quality and the quantity of our sleep to help reduce weight gain. The good news is that there is some evidence to suggest that weight loss itself can improve sleep.

Also, better quality sleep is associated with improved weight loss outcomes.

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So how can we improve our sleep patterns and quality of sleep?

During your waking hours

Start with establishing a bed time routine. Find a routine which works for you and try to stick to it.

Regular physical activity contributes to improved sleep quality. Even a short walk, preferably in daylight, can help. More activity can have a greater impact. If you are able to, build up your activity levels in line with the guidelines from week 3 of the programme.

If this is not possible, do what you can and try to get outside in natural light.

If your mind is occupied with thoughts and distractions before bed time, try writing your ‘to do’ lists for the next day or write in a journal.

This can help ‘clear’ your mind.

Gentle muscle stretches may help relax you before you sleep, but avoid vigorous exercise.

If possible keep to regular sleeping hours which helps your body clock to adjust to a regular routine. Research suggested that for adults, 7-9 hours of sleep is optimal for health. Getting up at around the same time can also help with establishing a sleep routine.

Avoid electronic devices such as smartphones and tablets before sleep as the light emitted from the screen is known to impact on sleep.

Try reading or listening to calming music instead.

The ideal room temperature for your bedroom is between 18-24 degrees Celsius. A dark room promotes more restful sleep so thick curtains may help. An eye mask can be a useful alternative.

Consider using earplugs if you are disturbed by noise.

Make your bed as comfortable as possible.

Physical activity

Try some of these:

• A walk with a friend or family member • Walking a neighbour’s dog • Gardening / outside DIY • Playing outside with children or grandchildren • Joining an organised health walk or other outside activity • Using your local green gym

A good place to look for ideas for physical activity is ‘Find your Active’ www.activeessex.org/find-your-active/

Meal timings

Alcohol and Coffee

A significant area of research relates to the timing and pattern of meals and its effect on weight management.

Alcohol and caffeine in coffee can prevent deep sleep. Avoid coffee before you sleep and cutting back on alcohol is beneficial to your health.

There is some evidence to suggest that consuming more of your calories earlier in your waking hours is helpful. The precise mechanisms are unclear but it may be related to circadian rhythms and their effect on metabolism (the rate at which you burn the energy from the calories you consume) at different times in the day.

Overall, when considering the evidence, the old saying of ‘breakfast like a king, lunch like a prince and dine like a pauper’ holds true.

So, if this pattern is possible for you then it is certainly something you can try. This would mean eating more of your portion allowance for breakfast and lunch, with a lighter dinner.

Avoid eating too close to the time when you are planning to sleep.

Further support 1. Sleep Station Articles and resources on sleep www.sleepstation.org.uk/articles/ 2. Sleep self-assessment https://assets.nhs.uk/tools/self-assessments/index. mob.html?variant=72 3. Visit our website for further useful advice such as: www.essexwellbeingservice.co.uk/news/ five-signs-you-need-more-sleep and www.essexwellbeingservice.co.uk/news/ four-ways-improve-your-sleeping-environment

Use the AmaraHealth™ app to stay motivated and track your weight loss

Stick to

2 days alcohol free per week

Week seven action check-list Are you struggling to achieve quality sleep?

If so, consider the advice and tips you have read and devise a SMART goal

Continue with portion control in line with the programme guidance. Please record in your food diary

If possible, plan your activity goals so you have daily time in daylight

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Prefer to record your weight online?

Track your weight, set goals, and stay motivated with the AmaraHealth™ app

Food diary Day:

Time

Date:

Food/drink

Potatoes, bread, rice, pasta and other starchy carbs

7 (Women) 8 (Men)

Fruit and vegetables

Beans, pulses, fish, eggs, meat and other proteins

Dairy and alternatives

Oil and spreads

Other foods and drinks high in fat, salt or sugars

At least 5

2

3

2

1 max

TOTAL number of portions: Recommended number of portions:

Physical activity log: Step count:

Initiative funded by

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