Bariatric Surgery Coaching

Bariatric Pillars for a strong post-op foundation, Pillar #4: Sleep

Click here for the first video in this series: the 5 pillars of Bariatric Health! 

Shouldn’t sleep be simple?

My Mom has struggle with sleep for YEARS.

As a kid, I remember her waking up and making a big breakfast at 4:30 a.m. because she couldn’t sleep anymore.

In later years, it’s gotten much worse for her. She has seen multiple doctors, put money into nice sheets, fans, sounds machines and sleep masks. She’s taken courses and read books.

Anytime I attempt to talk about the importance of sleep for weight control, I cringe a little knowing how hard it is for some.

With that compassion in my heart, we are talking about the Bariatric Pillar of Sleep and the ways we can *try* to improve it!

The connection between sleep and weight management – bariatric surgery or not! 

You’ve probably heard that poor sleep can cause weight gain, but do you wonder why exactly?

There are three main reasons we can point to: hormones, metabolism and triggers for emotional/fatigue eating

Sleep is a big player in hormone balance. When sleep is poor, it can increase ghrelin (the hunger hormone) and decrease leptin (suppresses appetite).

There are also studies that show an increase in endocannabinoid when sleep is poor. This system in the body balances a lot of things and can increase appetite when they are elevated.

A good night of sleep is also wonderful for our metabolism – the ability to convert food into energy. Sleep deprivation and/or irregular sleep patterns can slow down the metabolic rate.

When you are sleep deprived, you tend to feel foggy headed, low in energy and irritable (that can’t just be me). This absolutely impacts our food choices as well as our ability to move and drink enough water!

Improving the sleep pillar can make a really BIG impact on the whole foundation.

Tip #1 for improving sleep: Bedtime Routine

Our bodies THRIVE on consistent routines.

They love to eat at consistent times each day and they love a consistent wake time and bed time.

We see this so much in kids. Funny how we think we grow out of it! HA!

In our house, the kids have a bedtime checklist that cue them that it’s time for sleep. Let’s not talk about the shenanigans of getting them through said checklist. 

Many of us do have a bedtime routine. Naming what it is and seeing where it can be strengthened can improve sleep quality. Also setting a timer to remind yourself that it’s time to get started if you want to get to bed on time.

Steph’s sample bedtime routine:

9:15 alarm goes off to get started, wrap up t.v. show or craft project
Fill my water
Turn off lights, head to room
Set out workout clothes for morning, get in PJs
Wash face, moisturize, brush teeth, floss
Turn on humidifier and essential oil diffusor
Sleep with my favorite sleep mask! (affiliate link)

Let us know your bedtime tips in the comments!

Tip #2 for improving sleep: Create an awesomely sleepy environment

You may have heard to keep screens out of your bedtime (true). Take it further and consider what would make your environment a wonderfully sleepy place to be.

Things I love:

Our fan (perfect breeze, very low noise level)
My sleep mask (previously mentioned)
Diffusing essential oils like Lavender
A heavy blanket on top of my comforter
A white noise machine
Clean sheets and comfy pillows

What makes your bedroom extra cozy?

Tip #3 for improving sleep: Educate yourself further

Like so many things in life, the important thing is to not lose hope.

If you’ve lost hope that your sleep will never improve, I know my Mom can relate.

She would tell you that it’s the WORST, and to just keep trying.

Not only Mom, but others have recommended a course from The Cleveland Clinic called “Go! To Sleep Online.”  Let us know if you try it!

Comment below with what works best for YOU to get quality sleep after bariatric surgery!