{"id":1059,"date":"2020-06-15T14:17:26","date_gmt":"2020-06-15T02:17:26","guid":{"rendered":"https:\/\/blog.myfoodbag.co.nz\/?p=1059"},"modified":"2023-08-09T12:37:00","modified_gmt":"2023-08-09T00:37:00","slug":"dont-underestimate-the-power-of-a-good-nights-sleep","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2020\/06\/15\/dont-underestimate-the-power-of-a-good-nights-sleep\/","title":{"rendered":"Don\u2019t underestimate the power of a good night\u2019s sleep"},"content":{"rendered":"\n
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Research has shown that getting less than 8 hours of sleep a night will not only result in reduced energy levels, but it can also have an impact on mental and emotional wellbeing (1). Our body and mind require sleep to reset and rejuvenate, it\u2019s a key time for muscle and organ repair and our minds to rest. <\/span><\/p>\n

Poor sleep also affects our hunger hormones,\u200a\u200aghrelin and leptin. Tired bodies are constantly searching for more energy to keep them going, so our bodies look to food to supplement this. This causes the ramping up of our hunger hormone ghrelin, and reduces production of leptin (which signals our mind that we\u2019re full) (2). So our food cravings and giving in to temptation can be amplified by our tiredness. <\/span><\/p>\n

There\u2019s lots of factors that play a role in a good night\u2019s sleep, but one thing we can do to help obtain a better night\u2019s sleep is setting up a bedtime ritual. Having a bedtime routine with \u2018wind down\u2019 time both promote melatonin production (1).<\/span><\/p>\n

The Fresh Start team\u2019s sleep improving habits: <\/span><\/p>\n

Nadia\u2019s bedtime must – <\/b>Has a household rule to have <\/span>no technology or LED white lights <\/b>at least 1 hour before bedtime – this means no mobile, tv, laptop or tablet<\/span><\/p>\n

Amber\u2019s bedtime must – <\/b>Having<\/span> dinner at least 2 hours before bed<\/b>, so her body doesn\u2019t have to focus on digestion <\/span><\/p>\n

Emma\u2019s bedtime must – <\/b>Loves to have a calming cup of <\/span>chamomile tea<\/b> or a <\/span>warm shower<\/b> to slow her mind and body<\/span><\/p>\n

Some of the ways we reduce our caffeine intake to aim for a better night\u2019s sleep:<\/strong><\/span><\/p>\n

<\/p>\n

    \n
  1. Reduce the number of coffees – <\/span><\/i>If you\u2019re a 2+ coffee a day kind of person, why not try cut back just one of these? The one latest in the day could make the most difference to your sleep patterns <\/span><\/li>\n
  2. Decaf coffee –<\/span><\/i> you still get to enjoy the coffee and the ritual, without the added caffeine <\/span><\/li>\n
  3. Herbal teas –<\/span><\/i> peppermint, chamomile, lemongrass & ginger are some of our favourites. Green tea is another delicious herbal tea, but does contain lesser amounts of caffeine (which can be a great tool to wean off the caffeine!). <\/span><\/li>\n
  4. Kombucha –<\/i> try ordering a kombucha or soda water from a cafe rather than opting for a hot drink. This will be even easier as the weather warms up! <\/span><\/li>\n<\/ol>\n

    References: <\/span><\/i><\/p>\n

    1.Bartel, K, Richardson, C & Gradisar M 2018, Sleep and mental wellbeing: exploring the links, Victorian Health Promotion Foundation, Melbourne. <\/span><\/i>
    <\/span><\/i>2. <\/span><\/i>Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine, 1(3), e62. doi:10.1371\/journal.pmed.0010062<\/span><\/i><\/p>\n\n","protected":false},"excerpt":{"rendered":"

    Research has shown that getting less than 8 hours of sleep a night will not only result in reduced energy levels, but it can also have an impact on mental and emotional wellbeing (1). Our body and mind require sleep to reset and rejuvenate, it\u2019s a key time for muscle and organ repair and our […]<\/p>\n","protected":false},"author":3,"featured_media":1061,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2353,2361],"tags":[],"class_list":["post-1059","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-blog","category-fresh-start","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/1059","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=1059"}],"version-history":[{"count":1,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/1059\/revisions"}],"predecessor-version":[{"id":19131,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/1059\/revisions\/19131"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media\/1061"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=1059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=1059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=1059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}