To help regulate your own hormones, it is very important to get a good nights sleep.
- Try get to sleep two hours after the sun goes down. The timing of when you get to sleep is vital. Â Get up just as the sun starts to rise.Â Circadian rhythms (seasonal rhythms) are a pattern of hormonal release over each 24 hour period. Â This is the bodies natural sleeping rhythm, it will also help the hormones associated with hunger (Leptin and Ghrelin), so you don’t wake up craving those ‘Bad’ carbohydrates. If you can never get to sleep early it may be due to an elevated level of Cortisol production.
- Cortisol is released in response toÂ stressÂ and lowÂ blood-glucose concentration.Â It functions to increaseÂ blood sugarÂ throughÂ gluconeogenesis, to suppress theÂ immune system, and to aid in theÂ metabolismÂ ofÂ fat,Â protein, andÂ carbohydrates.Â It also decreases bone formation.
Effects of Elevated Cortisol
- Lowered immunity
- Poor short-term memory
- Weight gain, especially in the abdominal region and the waist
- Loss of muscle tone
- Reduced growth hormone, testosterone, DHEA and estrogen
â€¢Make sure to shut of all electronic devises before you head to bed. You want your brain to begin switching off, thus helping you drift of to a good nights sleep.
â€¢Don’t eat before you go to bed, leave a good 3 hours after eating, to allow your metabolism to slow down.
â€¢This is a list of foods and drinks to AVOID at ALL costs.
â€¢Caffeine eg. Coffee,green tea,breakfast tea. Riboos or red bush tea is a good alternative, has no caffeine.
â€¢Sugar eg. Sweets,milk chocolate of any description,fizzy drinks,bread,pasta,noodles. Dark chocolate can be a good alternative, once not to close to bed time. Aim for 70% or more.
For more information on sleep and how to maximise the amount you get see the following linkÂ http://www.goodreads.com/book/show/299528.Lights_Out