Fasting? Don't Leave out the sleep

With fasting believed to provide several health benefits, including weight loss, blood sugar control and protection against neurodegenerative orders[1], it’s a popular way to achieve a healthier lifestyle. But with your body learning to adapt, sleep becomes even more important and is not always easy to achieve.

“Focusing on restoring sleep quality and simplifying your routine is the best way to enhance your sleep when fasting,” says Hypnos’ resident sleep and wellbeing specialist, Natalie Pennicotte-Collier. “Setting strong morning and evening routines helps your body get the rest it needs to maximise the benefits from fasting and you’ll even be able to overcome that ‘hangry’ feeling!”

Did you know that your circadian sleep system works hard 24/7? So, how you start the day is just as important as how you end it. Science shows your healthiest deep sleep is thanks to routine and if you develop strong habits, in just two weeks your body and mind will be thanking you. Getting to sleep will be easier and the quality will improve, so let go of any sleep stress using five simple steps:

MAKE TIME FOR SLEEP

Regularity is crucial to your circadian rhythm and so setting a regular bedtime should be part of any wellness plan. Commit to personal sleep plan that sets up a seven to eight hour sleep window for a week to ten days. Protecting your sleeping hours every night of the week, rather than for just one or two days, is simply the best way to get into a good habit and boost sleep quality.

GET READY FOR JETLAG

That’s right, when you start on your new sleep plan, you’re likely to experience ‘body clock jetlag’. It’s your body and mind getting used to your new, healthier routine. It’s totally natural and you’ll adjust in the first week, so just be ready for it and know that it won’t last long – it shouldn’t put you off your 10-day plan to better sleep.

OVERCOME THE ‘HANGRY’

Morning light is a great zeitgeber for your circadian system. Think of it as naturally caffeinating and use it to your advantage. Harnessing the morning phase of your day can overcome tired and ‘hangry’ feelings, and it will also help to regulate your circadian system more effectively by echoing that important day-night rhythm.

MOVES FOR DEEPER SLEEP

Getting an extra hour of movement at the beginning and end of the day will deepen your sleep and fight off fatigue. By committing to a gentle increase in movement at the bookends of your day, you’ll give yourself the best chance of improving sleep quality.

Even 30 minutes of light exercise in the natural morning daylight will deepen your sleep that night. If you can find the time, a gentle walk in the evening can be really beneficial for your sleep and wellness. It will aid digestion and a healthy gut, and by letting your body unwind and destress, it will also rest your eyes from screens - you’ll sleep better.

SET-UP FOR SLEEP

Whilst getting into a good routine is sure to power-up your sleep quality, so too is making sure your sensory environment is right. Your mattress is the single best purchase you can buy for your sleep health, but you should also make sure your bedroom is sleep proofed as best as possible.

It’s not just snoring that causes restlessness; sounds and lights from humidifiers, air conditioning units, fans and everyday gadgets can all impact sleep quality. As science has proved, your sleeping brain really does need cool, dark and quiet bedrooms, so re-think your bedroom with these in mind.

[1] https://www.healthline.com/nutrition/fasting-benefits