Even adults can benefit from a bedtime routine...

Last week one of my clients came to me feeling demotivated, tired and stressed. More annoying to him was a flat figure on the scales…no weight loss this week.

Having been working together for some time now we’ve debunked food myths, we’re well on the way to changing his diet for the better and we’ve put together a varied and progressive workout programme - all of which was helping him achieve some impressive results in a short space of time. 

So why the stagnant number?

First and foremost, it’s important to point out that losing weight in a healthy manner does take time. There are SO many factors to consider; your body is a complex machine that requires so many elements to work together. 

In this case my client and I sat down and had a chat about his life and schedule in general. It came out that his sleep pattern was incredibly out of sync – some nights he would stay up watching YouTube videos on his laptop or phone until 3am – and then have a 6am start for work. Essentially, his body was working overtime and not getting the rest it needed to recuperate and replenish.

You may not think that the amount of sleep you get each night can have a profound effect on your weight loss or weight management goals when in fact, inadequate shuteye can result in elevated cortisol levels, a disrupted metabolism, insulin insensitivity and inflammation (read: increased fat storage). 

When your circadian rhythm (internal body clock) is out of sync your body is more likely to secrete excess ghrelin - the hunger hormone - which could cause weight gain. This explains why when you’re fatigued you find yourself craving the high-calorie, sugar-laden ‘bad’ foods that you’re trying so hard to cut down on. 

Going back to my client, he provided that he often lost track of time in the evening meaning he went to bed a lot later than anticipated. Add to this the blue light he was experiencing before bed being on his laptop and phone, he said that even when he did seek slumber, he couldn’t shut off. 

Together we set about establishing an evening routine for him, to help him unwind, relax and prepare for a proper night’s rest. I thought I’d share some ideas with you as so many people suffer a lack of sleep and, when you’ve made an effort to keep your nutrition and exercise regime in check, it’s understandable how disheartened you may be when you stop seeing the results you want….try some or all of the following tips to reset your circadian rhythm and get back on track.

1. Shut off from work – once you’ve finished in the office for the day make every attempt not to bring work home with you. Creating an invisible boundary between work/life means that as soon as you turn your work computer off, or take off your uniform you can start the evening as you mean to go on and begin to relax
2. Set an optimal ‘bedtime’ – work back from when your alarm is set to go off in the morning and aim to get at least 8 hours shuteye. Knowing what time you ought to be going to bed can help you prepare both physically and mentally
3. An hour or two before ‘bedtime’ set a reminder telling you to turn off your electronic devices and begin settling down for the night – the blue light emitted from laptops and phones has been found to interrupt production of the sleep-inducing hormone, melatonin
4. Avoid caffeine – it may seem obvious but, whilst caffeine consumption affects everyone in different ways, it is recommended you refrain from drinking caffeinated beverages at least 6 hours prior to bedtime. A hot chocolate or cup of tea are staple nighttime drinks for us Brits but these may contain sugar and small amounts of caffeine, instead opt for a mug of warm milk. The calcium content of milk makes it soothing and it is rich in tryptophan, which the body converts into serotonin - a natural hormone in the body that can make you sleepy.
5. Find something that helps you unwind before bed – this may be a long soak in a bubble bath, snuggling up with a good read, yoga or meditation or going about a new nighttime beauty routine. It may even be to simply spend some quality time with your loved one(s) with no distractions…whatever suits you, keep it relaxed

Finishing with my client’s feedback, he found that setting the reminder was most helpful as it made him aware of the time and his need to put away his laptop to facilitate a good night’s sleep.