How to sleep better to avoid obesity

Poor sleep can be linked to the cause of chronic diseases such as obesity, diabetes, cardiovascular disease, asthma or high blood pressure.


Your body has all these internal clocks that trigger cells to turn genes on or off at certain times of the day. They control everything from waking to eating to working out.


But if you’re suffering from bad sleep then you’re not just feeling tired, you’re completely messing up the rest of your body.


When you go to bed you should be knackered. You should be ready to hit the pillow and be out of it. There shouldn’t be any nights when you lay there counting down the hours until you have to get up again.


If you are one of these people, then what do you do about it?


Do you just lay there each night getting more and more frustrated with yourself?


Change it.


Avoid all the chronic diseases that can be caused to poor sleep quality.


You’re not going to get any better at sleeping (yes there is an art to it) if you just lay there. You HAVE to get a routine in place before going to bed.


You have to get routine to help you get better sleep. If you say you are too tired to do a morning workout, rubbish. You are not disciplined enough to want to change.


An evening routine starts by knowing what time you are going to bed. Don’t let a TV programme decide when you’re gonna crawl up to bed. Set your time.


The next episode of your box set will wait on Netflix till the weekend.


Turn your phone off. Completely.


That means not looking on Facebook or Instagram. The blue light on your phone will wake you up. Shut it down.


The busiest time for Facebook is between 9pm and 11pm. That’s CRAZY!


The obvious, no caffeine before bed. It just doesn’t make sense.


Finish working. Don’t check your emails one more time. It can wait for the morning. Nothing will be that bad.


Turn the lights down. Don’t sit in a bright room.


On a side note of this, it really doesn’t make sense. Most people will sit there of an evening with staring at their phone, blue light shining in their face, TV on in the background and all the lights on in the house. WHY?


When you wake up people generally keep all lights turn down to a minimum. They squint when looking at their phone trying to not let much light in as you update on what has happened during the night. You just turn on lamps when making your way downstairs. WHY?


When you think of those situations logically it does not make sense.


Minimal light in the evening.


Maximum light in the morning.


Make yourself sleepy in the evening. Wake yourself up in the morning.


Once you stick to this evening routine you will be able to sleep like a baby. You won’t feel as though you need 10 plus hours a night for a good sleep. You will be able to recover in much less.


Plus, once you sleep less, you’re awake for more hours during the day. Therefore you will be more tired when you finally get to bed. Simples.

Elliot Chudleigh