Emotional Eating: Structure is Key….For Sleep

Changing our sleeping habits can be tough but well worth it,

especially if a lack of sleep leaves us vulnerable to emotional eating.

Let’s talk sleep.

There is plenty of research proving the majority of us require at least 8 hours of sleep most nights.  We may know it, but knowing and doing are two different things.

Why is sleep is so important?

There are many restorative chemical and hormonal processes that occur in our bodies as we sleep.  If we lack sleep, those beneficial reactions do not happen or, at least, do not happen at the levels that rejuvenate us.

          Our bodies are amazing!

But we must remember our limits to get the rest we need.

Other factors affect our sleep.

If your room is too light, or too warm, you likely will not sleep well.

Wearing uncomfortable or tight clothes to bed can interfere with sleep.

Staring at screens (television, computers, tablets, or phones) close to bedtime can cause us to have

poor quality sleep due to the blue light given off from these devices.  Blue light disrupts our normal

circadian rhythms, blocking melatonin, the hormone that makes you sleepy.    Some devices have

nighttime settings that automatically adjust for evenings or allow you to change the lighting to

minimize blue light.

When I considered my sleep quality, I began to adjust my bedtime routine.

Some nights, I was streaming my favorite series before I went to bed and falling asleep while my device continued to stream.

I was not sleeping well those nights.  Switching to reading with a backlit screen (screen is black and letters are white), caused less eye strain and does not seem to disrupt my sleep.

Research indicates that we have a better quality of sleep when we go to bed and get up at the same times daily.  Some people have a different sleep schedule for weekdays and weekends.

Work to maintain the same sleep schedule from day-to-day for a good night’s sleep.

For optimal sleep, choose a dark, quiet room that is slightly cool.

Wear comfortable clothing.

Minimize noise or use white noise, if you have trouble falling asleep.

Wind down electronic usage a couple of hours before bedtime for the best night’s rest.

Getting a good night’s sleep is important to fighting off emotional eating during the day.

When we are tired, our guard is down and our emotions can run high.

Do all that you can to sleep well.

You will notice the difference!