Leading personal trainers offer advice on how to wake up refreshed if you’re still feeling tired after sleeping 7 hours or more each night.
Rachael Attard from Sydney said there are a few things you can do during the day and before bed to help you get a good night’s sleep.
In a post on Instagram, the nutritionist revealed the health effects of not getting enough sleep, from weight gain to depression and anxiety, and even a loss of libido.
Personal Trainer Rachael Attard (pictured) has revealed three tips for those who wake up feeling tired after seven or more hours of sleep.
Sydney nutritionist reveals health effects of not getting enough sleep, from weight gain to depression, anxiety and even low libido (stock image)
Rachel said one-third of adults are sleep deprived, which can put “stress” on the body.
“High stress leads to high cortisol (longer periods of stress eventually lead to lower cortisol),” she writes.
“Your body always prioritizes cortisol over sex and thyroid hormones, so those hormones are also affected.”
According to Rachel, an imbalance between cortisol and sex and thyroid hormones can lead to weight gain, increased hunger and appetite, fatigue, depression and anxiety, and decreased libido.
Rachel recommended prioritizing daily movement by going for a walk, practicing “restorative forms” like yoga and stretching, and doing resistance training.
Citing Matthew Walker’s book Why We Sleep, Rachel believes that getting less than six hours of sleep regularly can lead to insulin resistance, cardiovascular disease, a weakened immune system, and some cancers. and an increased risk of Alzheimer’s disease, and can cause depression and anxiety.
The fitness guru offered three “easy” tips for getting better sleep, starting with going to bed and waking up at the same time each day.
She told me not to go to bed within two hours of eating and to make sure the bedroom was “dark and cool.”
Optimizing your diet by reducing caffeine, alcohol and sugar and eating high protein and fat can help you feel more rested.
Light inhibits melatonin, so avoiding screens and bright lights two hours before bed is also a good idea.
Getting up in the morning and getting 10 minutes of natural light can help your body feel more alert.
Rachel’s second tip is to prioritize daily movement by going for a walk, practicing “restorative forms” like yoga and stretching, and doing resistance training.
Optimizing your diet by reducing caffeine, alcohol and sugar can help you feel more rested.
Rachel also told me to avoid caffeine after 10am and eat high protein foods and fats.
She admitted she didn’t get enough sleep the previous week, and her new goal is to get eight hours of sleep each night.
This isn’t the first time Rachel has spoken lyrically about the benefits of a good night’s sleep.
She lists getting eight hours of quality sleep among her five tips for rebalancing hormones for the healthiest year yet.
In her work, Rachel experiences “every type of hormonal imbalance under the sun.”
What she learned from this work is that your lifestyle makes all the difference.
Rachel wrote on Instagram, “No supplement will work if you don’t address your lifestyle.
Previously, Rachel named getting 8 hours of quality sleep among her top 5 tips for rebalancing your hormones for the healthiest year yet.
1. Get eight hours of quality sleep
Rachel first said that the key to rebalancing your hormones is to focus on quality eye closure for as many nights as possible.
Personal trainers recommend 8 hours, but anything between 7 and 9 hours is said to allow your body to recover lost muscle fibers and replenish itself for the next day. .
“Lack of sleep leads to more snacking and a slower metabolism,” Rachel said.
“Worse than this, however, it directly affects two weight-loss hormones: ghrelin and leptin.
“Ghrelin signals your brain to tell you when to eat. Leptin tells your brain that you are full.
“When you don’t get enough sleep, your body produces more ghrelin and less leptin. As a result, you feel hungrier and may end up eating more than you need.
PT recommends turning off technology at the same time each night so you can set a sleep schedule and get the eye closure you need.
You can also take a hot shower about an hour before bedtime to help you feel like you’re falling asleep, and drink chamomile tea to calm your central nervous system.
Rachael () listed signs of gastrointestinal health.
2. Work on your gut health
The second thing to consider if you want to rebalance your hormones is your gut health.
Rachel listed signs of a healthy bowel, including eating any food without feeling gassed, bloated, or having problems with bowel movements.
The PT recommends taking probiotics and supplements for gut health, but says product quality is key.
“To find a good probiotic, I would recommend having at least 10 strains of bacteria, at least 30 billion CFU (or more) of bacteria, with a number and letter after each probiotic strain. Recommended.
She also said it’s important to find something to calm you down if you’re stressed, “even if it’s just 10 minutes a day.”
Rachel says that reducing your sugar intake automatically puts your hormones in better shape, and she recommends reducing one sugar from each meal.
3. Avoid sugar
Rachel says, just like you work on your gut health, cutting back on sugar automatically puts your hormones in better shape.
She aims to use as little processed sugar as possible, instead using only sugar from fruits, a more natural alternative.
“The easiest way to cut sugar is to make a weekly effort to cut sugar from one meal at a time,” said Rachel.
“For example, if you typically eat cereal for breakfast, have a whole meal of toast with a healthy smoothie, oats, or omelet. please.
PT said doing it this way will slowly and gradually cut the sugar out until you reach a point where you don’t even realize you’re not eating sugar.
For those with hormonal imbalances, Rachel recommends adding healthy fats to your diet, such as those found in avocados, extra virgin olive oil, nuts, seeds, and fatty fish.
4. Eat more healthy fats
Instead of sugar, Rachel recommends adding healthy fats to your diet, such as those found in avocados, extra virgin olive oil, nuts, seeds, and fatty fish for those with hormonal imbalances.
“Good fats are essential for many health reasons, including enabling cell growth, hormone production, and absorption of some vitamins (A, D, E, K),” says Rachael. I’m here.
“Good fats are also a good source of energy and keep you feeling fuller for longer.”
5. Reduce stress
Finally, and most importantly, Rachel said the main key to rebalancing hormones is reducing the overall stress load and stress on the body.
“Stress isn’t just mental,” she said.
“There are many other factors that stress the body, such as constant busyness, overtraining, binge eating, travelling, emotional problems, perfectionism, and intestinal problems.”
