Sleep advice Archives - Sealy

Tag: Sleep advice

Getting adequate sleep could mean less tummy fat

Posted on by lionel

When you get enough sleep, you’re able to better control calorie intake, manage your weight and could even significantly reduce fat accumulation inside the tummy. These are the results of a recent study published in the Journal of the American College of Cardiology.

In this small sleep study, researchers investigated how sleep patterns influenced how much food we ate, the kinds of food we craved, our weight and fat distribution, and more. The findings showed that a lack of sleep resulted in increased calorie consumption and a build-up of tummy fat. When participants weren’t getting enough sleep, there was an 11% increase in abdominal visceral fat. This kind of fat is especially bad for the heart.

To make matters worse, ‘catch-up sleep’ can’t change the impact of lack of sleep and does not reverse the build-up of tummy fat.

Control tummy fat and burn calories while you sleep

Yes, you read that correctly, you burn calories even while you’re fast asleep, and it is possible to increase the number of calories you burn during slumber.

A good night’s sleep usually requires you to be fully relaxed, but even in this relaxed state, sleep is not an inactive state. Your body is still doing all the things we mentioned above, and during sleep your body is doing lots of other important work, like producing additional hormones that boost the immune system. This all requires energy, and energy out = calories burnt. According to the Sleep Doctor, a 70kg person could burn around 440calories during seven hours of sleep.

Sealy: Your partner in sound sleep and good health

This is all the more reason to aim for a full night’s sleep every night. Good sleep can improve the quality of your life because it has a ripple effect on almost every area of your life. This ripple effect is what we call the Sealy Effect, and it explains how sleep can impact your health, productivity and relationships.

There are many factors that impact a good night’s sleep, and a good mattress makes a big difference in a restorative night’s sleep.

Top 7 signs you need a new mattress

  1. Your mattress is more than seven years old
  2. You wake up feeling tired with aches and pains
  3. The bed is making more noise than usual
  4. There are visible signs of wear and tear
  5. There is a noticeable sag in the middle of the bed
  6. Your allergies are worse than normal
  7. Your life circumstances have changed

Choosing a new mattress is a big investment and it’s not a decision you make without careful consideration. To help make your decision easier, we’ve developed a Mattress Selector tool to discover what’s most important to you when it comes to getting a good night’s sleep and provide a recommendation for a mattress based on your unique sleep profile. Click here to get started with the Sealy Mattress Selector.

 

The 15-minute rule that could improve your sleep

Posted on by lionel

If you lie in bed struggling to fall asleep, the 15-minute sleep rule might help break the cycle. It seems counterintuitive, but when you can’t fall asleep, sleep experts suggest that you get out of bed and occupy yourself with a calming activity for approximately 15 minutes.

This is the advice published in a recent guide by the University of Oxford, Nuffield Department of Clinical Neurosciences, and the Sleep and Circadian Neuroscience Institute. Also called the ‘quarter of an hour sleep rule’, the 15-minute rule can help reset your restless brain by starting the bedtime routine all over again.

What is the 15-minute rule?

According to the guide, ‘If you have difficulties sleeping you’ve probably noticed that you spend lots of time in bed awake. This means that bed might become connected with being awake, frustrated, or anxious about sleep.’

It is already well-documented that anxiety can have a negative impact our slumber.

The guide suggests that the best thing to do in this situation is to ‘get out of bed’.

It reads: ‘If you notice that you aren’t asleep within around 15 minutes of going to bed, try getting out of bed, go to another room, go through your wind down routine until you are feeling sleepy-tired and ready to return to bed for sleep.’

This is basically the same as starting your bedtime routine all over again. A key part of the rule is to not watch the clock as this will stop you from properly unwinding. Instead, you should estimate when 15 minutes have passed.

It is also recommended that you don’t get on your phone or watch TV. Instead, try to engage in a more peaceful activity such as reading, meditation, or yoga.

How to know if your mattress is impacting sleep quality

There are many factors that impact a good night’s sleep, but a good mattress makes a big difference in a restorative night’s sleep. No bedtime routine can outsmart an uncomfortable mattress. Below are our top seven signs you need a new mattress:

  1. Your mattress is more than seven years old. The Sleep Foundation recommends replacing your mattress every six to 10 years. This is a general guideline – most Sealy mattresses easily last longer than 10 years. Keep reading the tips below to help determine if you need a new mattress. However, it’s also important to note that Sealy is dedicated to sleep research, so if your bed is almost a decade old, there’s a good chance that you could be missing our on the latest sleep technology used in our latest range of mattresses.
  2. If you wake up feeling tired with aches and pains, it could mean your mattresses is no longer supporting your body the way it should.
  3. The bed is making more noise than usual – the springs are squeaking or the bed’s foundation is creaking.
  4. There are visible signs of wear and tear, like a spring sticking out of the mattress.
  5. There is a noticeable sag in the middle of the bed. We call it ‘taco bed’, and it causes you to roll into the middle of the bed. This might not be a problem if you sleep alone, but could be irritating if you sleep with a partner.
  6. Your allergies are worse than normal. It’s gross but true – you shed skin cells during the night and dust mites feed on them. Dust mites cause allergies. You should protect your mattress with a mattress protector and also clean it at least once a year. If your bed is really old though, it might be time to get a new bed.
  7. Your life circumstances have changed. Maybe you share a bed with a partner now, maybe your kids sleep in the bed with you, maybe you’ve gained weight, or you have body ailments you never had before. A lot can happen in 10 years, make sure your mattress changes with you.

Another two-minute activity that could drastically improve your sleep

We’ve timed it – it takes less than two minutes to complete the questions on the Sealy Mattress Selector tool. If you think your mattress might be hindering your sleep, answer a few quick questions regarding your sleep and lifestyle habits. Your answers will help us understand what’s most important to you when it comes to getting a good night’s sleep, and after analysing your answers, we provide a recommendation for a mattress based on your unique sleep profile. Click here to get started.

Cold and flu season: How to sleep with a blocked nose

Posted on by lionel

Cold weather usually brings with it colds and flu, especially at this time of year when the seasons are changing. If you happen to catch a cold or flu, the best you can do is treat the symptoms and get good rest. This is easier said than done – it can be challenging to sleep with a blocked nose.

Cold and flu symptoms seem to get worse at night, and it feels like there’s more congestion when you’re lying down. Taking cold and flu medicine can help, although be careful to check the ingredients first. Some over the counter medicines contain a decongestant called pseudoephedrine, which makes many people stay awake.

Below are a few tips to help you sleep with a blocked nose:

  • Use gadgets like an air purifier and/or a humidifier

Extra humidity or steam in the air will help calm your sinuses, ease congestion and relieve coughing. An air purifier will remover irritants that might worsen your symptoms.

  • Take a hot shower or bath

If you’re feeling chilly, a hot shower or bath will help warm you up and relax your body before bed. The steam will also help clear congestion.

  • Have a hot drink before bedtime

The steam from hot drinks will help your dried-out nasal passages and it will also help loosen phlegm, however, make sure your drink is not caffeinated. Honey is a natural antibiotic and it is good for sore throats. Lemon contains vitamin C. You can also brew ginger tea, which also increases your vitamin C intake and encourages overall feelings of wellbeing.

  • Elevate your upper body

Use extra pillows to make sure you’re not lying flat when you sleep. Sleeping flat on your back can make congestion worse, so try to elevate your head. The Sealy My CoolSmart Gel Pillow is a two in one pillow – one side has a gel layer which reduces heat build-up for a cooler sleep, while the other side is memory foam for a more gentle comfort.

  • Keep your feet warm

Warm up your feet with hot water before putting socks on or use a hot water bottle in bed. Warm, comfy feet will help you fall asleep faster.

  • Have everything you need close by

Be prepared for a rough night and stock your nightstand with everything you’ll need to get through the night. Have a big glass of water handy to ease your throat if you’re coughing. You might also need lots of tissues. Finally, also have a book or magazine handy in case you can’t fall asleep. Don’t be tempted to scroll on your phone – the blue light emitted from your device will make it even harder to fall asleep.

  • Create the optimal sleep environment

Try to make sure your room is at a comfortable temperature, and probably more towards the cooler side. If you have a fever, a cooler room will feel more comfortable. Try to make your room as dark and as quiet as possible.

 

Researchers have identified the ‘sleep sweet spot’

Posted on by lionel

Cognitive decline is when a person begins to experience slight but noticeable changes to their mental functions such as memory and thinking skills. A recent study has revealed a ‘sleep sweet spot’ that helps to retain stable cognitive functioning.

Led by researchers at the Washington University School of Medicine in the United States, the study monitored the sleep of 100 older adults over a number of years. It found that those who slept six to eight ours were able to maintain stable cognitive functioning. This is the sleep sweet spot. (Read more about the study here.)

Those who slept fewer than six hours or longer than eight hours showed declining brain function. This suggests that it’s not necessarily about how much or how little you sleep, but rather the quality of your sleep.

Alzheimer’s contributes to a large percentage of dementia cases, and is the main cause of cognitive decline in adults. Poor sleep is a common symptom of the disease and is also known to speed up the decline.

The sleep sweet spot requires continual, quality sleep

The sweet spot for sleep is six to eight hours of uninterrupted sleep, where you are able to cycle through the various stages of sleep four to six times each night.

  • Stage 1– During the first stage of sleep, your body starts to relax. Bodily functions such as breathing and heartbeat slow down and your muscles relax and your brain waves begin to slow down.
  • Stage 2– This stage encompasses half of your sleep cycle. You fall into this stage of sleep more than any of the others. During this stage your body continues to relax, your brain waves are much slower with short periods of activity, your eye movements stop and your body temperature drops.
  • Stages 3 and 4– These stages are considered deep sleep stages.  This is where your body is in the deepest state of relaxation and brain waves are at their slowest.  At this stage, it’s hard to wake up, and you might not even wake up with loud noises. Your body stays in deep sleep the longest during the first few cycles.  As the night progresses the deep sleep cycle gets shorter.
  • Stage 5– This last stage is REM (Rapid Eye Movement) sleep.

Sleep stages 3 and 4 facilitate several processes in the body.  During these stages, the brain metabolises glucose which helps with memory and overall learning.  As you sleep, your brain forms new neuropathways, which helps with learning, remembering and problem-solving.  These are the other benefits of deep sleep:

  • Promotes growth and repair of tissues and bones
  • Cells regenerate
  • Strengthens the immune system
  • Increases blood supply to the muscles
  • Restores energy

Deep sleep is a vital part of your body and your brain healing itself

There are many things that can cause you not to fall into sleep stages 3 and 4.  One of the main contributors is your mattress. When your mattress is not comfortable, it’s difficult to fall into a deep sleep because your body can’t get comfortable enough to relax.  You may toss and turn which keeps your body alert.

If you are waking up tired all the time, even after getting the right amount of sleep, you might need to look at your mattress as the culprit.  A good mattress supports your body and allows it to relax and fall into a deep sleep. Use the Sealy mattress selector tool to help figure out the best mattress for your needs.

Below are some additional tips that will help you hit that sleep sweet spot, to get the sleep your body needs:

  • If your sleep is suffering, seek professional help as soon as possible. Please note that this article, and any information provided on the Sealy blog, is not intended to be a substitute for professional medical advice, diagnosis or treatment.
  • Be mindful of the media you consume, especially close to bedtime. Reading bad news might make you feel anxious, which will hinder your sleep.
  • Try get outside into the sunlight the first one or two hours after waking up. This helps to set your circadian rhythm.
  • Create a calming bedtime routine which you start at least 30 minutes before bedtime.
  • Stick to the same bedtime and waking up time. Your body, and your sleep, responds well to routine.
  • Try to clear your mind by journaling and meditating.
  • Fit exercise into your day but be careful not to exercise too close to bedtime.

 

Signs you probably need more sleep

Posted on by lionel

Even though it’s recommended to get seven to nine hours of sleep daily most adults only sleep six. Sleep is not only important to rest but it activates our immune system, which helps to fight viruses and bacteria, and helps build memory. Sleep deprivation is when you sleep for less hours than your body needs, which can cause a series of significant health problems. In this blog post, we highlight signs that you probably need more sleep.

You need more sleep if you struggle to get up in the morning

Most of us have experienced that situation where it feels difficult to get out of bed or even open our eyes. This is because we did not sleep the hours our body needs. If this happens on work days, it might be tempting to sleep longer on off days to catch up on lost sleep. However, this is not an effective way to rest our body since we create an irregular sleeping pattern that doesn’t help us to keep our hormones in balance.

You have trouble maintaining a healthy weight

Sleeping less increases our appetite, causing your body to crave an energy boost, and since it cannot get it from sleep it tries to get it from food. It is also demonstrated that sleep deprivation causes cravings for food high in carbs and fat.

Working out while feeling tired also limits performants and workouts don’t give you the same results.

It is difficult to concentrate and focus

Research has demonstrated that sleep deprivation leads to lower concentration and alertness. It is difficult for to pay attention and focus when you don’t get enough sleep, and you might get confused easily. This affects the ability to perform mind tasks, judge and make decisions.

Sleep deprivation also acts on our ability to learn since we cannot focus well and it gets more difficult to absorb new information. It is very common among college students to black out on the day of the exam because they have spent the whole night studying instead of sleeping.

Memory is impacted

Sleep is fundamental for consolidating memory, without the right hours of sleep it is difficult for the brain to take in new information and recall older information. There are three stages in creating a memory: acquisition, consolidation and recall. Acquisition and recall are actions that take place while we are awakened but scientists believe that consolidation happens when we sleep. This means that chronic sleep deprivation can be a cause of memory loss.

How to get better sleep

Sleep is fundamental for our well-being and overall health and it should be a priority for all of us. Below are some tips on how to get a good night’s sleep:

  • Stick to a sleeping schedule. keep the same sleeping hours during the week but also at the weekends.
  • Create a peaceful sleep environment, keeping your room cool, dark and quiet if possible.
  • Establish a calming bedtime routine that includes activities such as reading a book, taking a bath, or meditating.
  • Don’t underestimate the impact of a comfortable mattress. Many people toss and turn throughout the night, wake up with aches and pains and feeling tired, and fail to consider that the mattress might be the source of the problem. Answer this quick Sealy quiz to discover the best mattress for you: Find the perfect Sealy.
  • Invest in a good pillow. Read our blog post: Could a new pillow help me sleep better?

Taking care of the quality of our sleep can make a huge difference to your health and improve your mood and performance. Just like everything else, sleeping the right amount of hours is a habit that might take a little bit of effort to implement but we can immediately notice the benefits of this change.

 

 

 

Ever heard of ‘revenge bedtime procrastination’?

Posted on by lionel

You know that watching one more episode (or three!) of your series will mean you go to bed way too late, and you will get far too little sleep, but you just don’t care because this is the first time you could relax since you woke up this morning. If this sounds like you, you could be engaging in revenge bedtime procrastination.

What is it?

Any time the word ‘revenge’ is used to describe your activity, you have to know it’s not good for you. But with today’s busy lifestyles and demanding jobs, many people feel like they simply don’t have any free time during the day and staying up late is the only time they can take some time to unwind. Also known as sleep procrastination, this is when people consciously retaliate against their busy day by going to sleep later than they should, even though they know they will be tired, grumpy and extra stressed the following day.

Revenge bedtime procrastination was first introduced in China, where many people work the 996 schedule – 9am to 9pm, six days a week. However, this phenomenon is common across the world, especially with COVID, altered work schedules and increased stress. Although many people report getting fewer hours of sleep during the pandemic, sleep procrastination is a concept that started gaining popularity as early as 2014.

Essentially, sleep procrastination happens because of a lack of free time during the day.

Impact of revenge bedtime procrastination

Getting insufficient sleep is a little-recognised but extremely important global health pandemic. A 2019 Phillips Global Sleep Survey showed that 62% of adults worldwide feel they don’t get enough sleep. Reasons cited included stress, an uncomfortable sleeping environment and a hectic work or school schedule.

Regularly not getting enough sleep can impact you in the following ways:

  • Lower immune system
  • Lower libido
  • Increased chances of depression and anxiety
  • Weight gain
  • Foggy brain and poor memory

What you can do about it

  • Prioritise sleep. To help, conduct some research starting right here on the Sealy blog to find out how your body benefits from good quality sleep
  • Establish a consistent bedtime and waking up time
  • Create a comfortable sleep environment with warm, cozy blankets and dark curtains to block out light
  • If your bed is more than eight years old, it might be time to invest in a newer, more comfortable mattress. Click here for our Mattress Selector Tool, to find the perfect mattress for you
  • Assess your schedule to see if there are any activities you can cut out. Try to make time for yourself during the day, even if it’s starting out with just five minutes

 

 

 

Should you let your pet sleep in your bed?

Posted on by lionel

For animal-lovers, where your pet sleeps is often a topic of debate. Should you let your pet sleep in your bed? Is it a healthy option not only for the pet, but also for the pet owner? We explore this topic in our blog post.

For many years, people were told not to let their pets sleep on the bed because of the risk of spreading disease. It was also believed that it could create behavioural problems in dogs especially. However, most of this is considered ‘old-school’ advice and many experts say it’s perfectly ok let your pet sleep on the bed.

Why it’s MOSTLY ok to let your pet sleep in your bed

If your pet is in good health, it’s unlikely they will pass on any diseases to you. Good health means no ticks and fleas, and all vaccinations are up to date.

Theories that letting animals, especially dogs, sleep on the bed causes behavioural problems were debunked a long time ago. If your dog is already showing signs of aggression, this is a behavioural problem that is not caused by being allowed on a bed or other furniture. Co-sleeping might not be a good option for aggressive dogs. It would be better to give these animals their own sleeping space.

For most people, co-sleeping with dogs and cats eases anxiety and insomnia, keeps loneliness at bay (for the animal and the human!) and helps warm up the bed. In fact, recent research published by Mayo Clinic Proceedings showed that sharing your bedroom with your canine companion might actually improve your sleep. The study didn’t include cats but given that cats are usually nocturnal with shorter sleep cycles, we’re assuming cats might actually disturb your sleep if you’re a light sleeper.

Sleeping with you might be a dream come true for your pet. Dogs and cats are drawn to the scent of their human parents and they like sleeping on elevated spaces. So, from your pet’s point of view, sleeping on your bed is a puuurrrfect solution.

However, if you suffer from pet allergies or asthma, sleeping with your pet, or even allowing them into your bedroom, could aggravate symptoms. Pet hairs, and dust and pollen carried in by your pet might trigger allergies.

Protect your Sealy mattress

If you wake up feeling well rested, then your pet is most likely a good sleeping buddy – you probably also have an excellent Sealy mattress! Be sure to protect your mattress by using a mattress protector.

If you let your pet sleep in your bed, keep your mattress clean and looking new with the help of a Sealy mattress protector. A mattress protector is like a waterproof fitted sheet and it protects against bed bugs, dirt and allergens. Browse our website to find out more about Sealy mattress protectors.

Give your pet a comfortable Sealy dog bed of their own

If co-sleeping with your pet is not a good solution for you, invest in a Sealy dog bed for your pet. Sealy Dog Beds available at selected pet outlets. Please contact Pack Leader Products to locate your closest retailer. Put an old t-shirt or other item of clothing in the bed, so your scent can help our pet calm down and settle in for the night.

Is it bad to sleep with earphones? We break it down for you

Posted on by lionel

By now you know we’re passionate about sleep. And we understand that sometimes it takes more than a (really) comfortable Sealy mattress to help you get those zzzzz’s. Nowadays, many people choose to fall asleep with earphones in, listening to music, a podcast or a guided meditation. The problem is most earphones are not designed for sleeping with.

If you regularly fall asleep with earphones in, you will find this blog post useful as we highlight the pros and cons. Let’s start with the benefits.

The pros of sleeping with earphones

  • Better relaxation. Listening to the right kind of music will help your body relax and slow your heart rate down, helping you to fall into a deep sleep.
  • More feel-good chemicals. Listening to music encourages your brain to release dopamine, a happy hormone that helps you sleep more easily.
  • Drown out external noise. Listening to music helps block out external noise from noisy urban environments, loud neighbours or a snoring paratner.

The cons of sleeping with earphones

  • Listening at a high volume, and keeping earphones plugged in, exerts pressure inside your ears and could result in long-term damage.
  • Earphones will block the air circulation around your ear, which could result in a build up of ear wax. If it is left to build up over a long period, it would have to be removed by a professional and even then, it might cause damage to your ears.
  • If your ear canal becomes irritated, you could develop conditions called Otitis Externa or Necrosis. The ear canal connects the outer ear to the eardrum, and if the skin in the ear canal gets irritated or begins to wear out, it’s easier for fluid to get into the ear and you are at a greater risk of having ear infections.
  • It’s helpful to block out external noises, but sometimes that can be dangerous too. You might not hear emergency signals, like a smoke alarm, or other dangers in your home.

Choosing the best earphones for sleep

Headphones or earphones with wires are a strangulation risk. Rather invest in Bluetooth earphones. Select earphones that come with multiple ear pieces so you can choose the ear piece that fits most comfortably in your ear. There are multiple earphones on the market, designed specifically for sleep – like SleepPhones Wireless, where the earphones are fitted inside a comfy headband that makes it easier and more comfortable to listen to music while sleeping.

Tips for a good relationship with your new mattress

Posted on by lionel

I’m no relationship expert, but I know that new relationships come with some do’s and don’ts that when loosely followed, can make the new partnership happier with the promise of a blissful future together. The same applies to your relationship with your new mattress.

Read any relationship blog, and you’ll find a list of tips for navigating relations with your new love interest. Expect tips like don’t move too fast, do let go of the past, don’t neglect the rest of your life, do show appreciation, etc., etc.

Thankfully, a relationship with your new sleep system is far less complicated. However, it’s no less important! Treat your new Sealy well and you can look forward to many nights of happy slumber… which could affect that other new relationship in your life! Studies have shown that a lack of sleep can negatively impact your love life. In fact, a growing body of research is highlighting more than a few ways that sleep predicts important aspects of relationships, from attracting a desirable partner to finding and staying in a happy relationship. Read more about this here: Is sleep deprivation hurting your love life?

Dream Big, Win Big

If you have already invested in your new Sealy, or you plan on doing so before the end of April, congratulations on making good quality sleep a priority! If you buy a Sealy between 1 Feb and 30 April 2021, you could win your share of R250,000 in our Dream Big, Win Big promotion. Register your warranty on our website and you’ll be automatically entered into the draw to win your share of R250 000 in weekly cash prizes. Increase your chances of winning by posting a pic of your new Sealy to our Facebook page, but make sure you have registered your warranty first to make it valid.

Read on for tips on how to keep your Sealy bouncing back in perfect shape night after night for years to come.

The Do’s for your relationship with your new Sealy

  • Let the mattress breathe and air when removing it from its plastic packaging.
  • Use a washable mattress protector to prolong the life of your mattress.
  • Register your warranty on the Sealy website.
  • Follow the rotation cycle to extend the comfort and support life of your new Sealy set. You will find instructions and diagrams on your warranty card, but you can also click here to read information on the Sealy website: New Mattress rotational cycle
  • Remember that body shaped impressions are normal as your body adjusts to your new mattress and the comfort layers settle.
  • Be patient. It can take up to 60 days for your new mattress to feel like home.
  • Sleep on it consistently. This will help with the ‘breaking-in process’. You need time to get used to each other!
  • Give your mattress a firm and sturdy foundation. Putting your high-end Sealy on and old, rickety base negates the positives of your new mattress and might even damage it.

The Don’ts for your relationship with your new Sealy

  • Don’t bend or roll your mattress. This will permanently damage the spring unit and invalidate any warranty claims.
  • Don’t wet your mattress as this could affect the upholstery layers, causing them to compress and become damaged.
  • Mattresses are heavy, so don’t attempt to move the mattress by yourself, especially if it’s a bigger size.
  • If fitted with handles, these should only be used to position the mattress. They might pull out if used to support the full mass of the mattress.
  • Don’t flip your mattress! Sealy mattresses are no-flip mattresses.
  • Don’t stand or jump on your new Sealy. That’s mattress abuse! Mattresses are not built for that kind of weight concentration.
  • Don’t remove the label on your mattress, because that will void your warranty. The label helps with identification.

 

Did you know you burn calories while you sleep?

Posted on by lionel

Your body is always busy using energy to repair cells, breathing, consolidating memories and working through a lot of other functions – and so, you are constantly burning calories. In this blog post, we explore how you can burn more calories while you sleep. Yes, you read that correctly, you burn calories even while you’re fast asleep, and it is possible to increase the number of calories you burn during slumber.

A good night’s sleep usually requires you to be fully relaxed, but even in this relaxed state, sleep is not an inactive state. Your body is still doing all the things we mentioned above, and during sleep your body is doing lots of other important work, like producing additional hormones that boost the immune system. This all requires energy, and energy out = calories burnt.

How many calories do you burn when you sleep?

The answer is variable – it depends on a number of factors such as your basal metabolic rate (BMR), the quality of your sleep, diet, exercise, etc. However, according to the Sleep Doctor, a 70kg person would burn around 440 calories during seven hours of sleep.

Hormones, sleep and calories

Aim to get more REM (Rapid Eye Movement) sleep. This happens in Stage 5, the last stage of sleep when your brain is more active and your breathing becomes faster and irregular, and it’s when you burn the most calories. The increased brain activity during REM sleep uses more glucose, which has a positive knock-on effect on your metabolism.

With good quality sleep, your body produces more melatonin, a hormone that regulates the sleep-wake cycle. Melatonin helps your body regulate the energy balance and produce more brown and beige fats. Those are good fats that actually help us lose weight.

Our bodies have more than one type of fat. There’s white fat, brown fat and beige fat. Brown and beige fats are also known as ‘thinning fats’ and they help manage insulin levels, regulate blood sugar and guard against obesity and metabolic disorders. Healthy sleep helps your body produce more of these fats.

There are two other hormones that are linked to good sleep and weight loss: Ghrelin and Leptin. Ghrelin tells your body when it’s time to eat, and leptin tells your body when to stop eating. When you are sleep-deprived, your body produces more ghrelin and less leptin. To put it more simply, when you don’t get enough sleep, it’s harder to control those cravings, thanks to these two hormones. Flip the story though – get enough sleep, and it will be easier to eat less.

How to burn more calories while sleeping

The better you sleep, the more calories you will burn while sleeping. Below are some tips to help ensure you get a good night’s sleep:

  • Sleep in a cooler room. A cool environment encourages the body to convert white fat into our favourite types of fat – brown and beige fat.
  • Get the foundation right: A good mattress. If you’ve been sinking into an old, uncomfortable bed each night, your body is not being supported and you will struggle to get good quality sleep. Sealy’s exclusive Posturepedic Technology™ mattresses are built strategically to help provide proper support for the entire body, comfort for a great night’s sleep and durability for peace of mind. Orthopedically correct mattress design fully supports the body while at the same time relieving pressure points, allowing the body to fully relax.
  • Don’t stay up too late. The longer you’re awake, the higher your chance of giving in to those cravings – and it could be because your Ghrelin and Leptin production is out of whack because you’re not getting enough sleep.
  • Eat to sleep. Eating carbohydrates with a high glycaemic index four hours before bedtime, such as white rice and pasta, could reduce the time it takes to fall asleep because they increase the level of serotonin in your body, which is known as a “wellness chemical” with sleep-inducing effects. Eat predominantly easily digestible carbohydrates, and not too much fat. Avoid stimulating food or drinks, such as chilli and coffee.
  • Try not to look at screens (cell phone, TV, laptop, etc.) at least two hours before bed. These are sources of blue light. Blue light, especially natural sources, can boost your mental alertness, which is good during the day but not so good when you’re trying to sleep. It blocks melatonin, which helps you feel sleepy. If you are unable to cut back on screen time, consider investing in blue light blocking glasses.
  • Get some exercise during the day – but no rigorous exercise at least two hours before bedtime. This will help you fall asleep faster and it will release more endorphins, which make you feel happy and improve sleep quality.
  • Stretch before bed. Slow, purposeful movements help you breathe slowly, relaxing your body and mind. Click here for some stretches that will help you fall asleep fast.

 

 

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