The impact of sleep deprivation on your body

A growing body of research suggests that there’s a link between how much people sleep and how much they weigh. If you’re not sleeping enough, the effects could be more significant than just dark circles under your eyes. Here we look at the surprising fact of how your size and your sleep are closely linked.

The rise of obesity over the last few decades is paralleled by significant reductions in the length of time we spend asleep.

At the same time, a large number of studies have reported associations between impaired sleep and the likelihood of developing obesity or diseases such as type 2 diabetes. (Note: the act of sleeping less does not in itself make you fat – after a few disturbed nights your body won’t automatically have created fat!).

We’re not talking about a cause/effect link here. We’re talking correlation. As the number of people getting less sleep has risen, so the number of people at risk of life-threatening metabolic and cardiovascular diseases has risen too. The reason for this correlation may lie in the effects that poor or less sleep may have on your behaviour and physiology. It’s these effects that can contribute to weight gain.

Inactivity – if you’re feeling lethargic and tired, you’re less likely to exercise and more likely to take shortcuts like using the lift rather than the stairs. This decreases the amount of calories you’re burning, which has a direct effect on your weight.

Mood fluctuations sleep is vital to regulating your mood. Less sleep could see you happy one moment and feeling low the next. Low mood can trigger emotional or ‘comfort’ eating, when our bodies crave high fat, high sugar foods. When eaten, these foods trigger the pleasure response in your brain, and we’re hardwired to crave them in times of distress.

Reduced leptin levels – less of the hormone that tells you you’re full could see you overeating without realising it.

Increased grehlin levels – more of the hormone that tells you you’re hungry will have you seeking out more food and snacks, even if you’ve consumed the right amount of food for you that day.

Recent analysis conducted by King’s College London reviewed dozens of small studies involving sleep and appetite. It showed that, although not everyone is affected in the same way, on average getting less than seven hours of sleep a night led to people eating significantly more overall.

A bad night’s sleep disrupts the two key hunger hormones, ghrelin and leptin and this combination leaves us feeling physically hungrier, causing us to eat more. Studies also suggest that when we’re exposed to food while sleep deprived, there is increased activation in areas of the brain associated with reward. This can lead to us choosing foods that are higher in sugar and fat, rather than selecting healthy options.

All of this can help to explain why, in the long term, there’s a strong connection between poor sleep, weight gain and health problems like type 2 diabetes. The simple solution is to make sure you’re getting enough sleep. For adults, 7-8 hours of sleep per night is associated with the lowest risk of incidence of cardiovascular diseases.

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Reiki – an ancient technique for modern life

I’ve been a Reiki practitioner for the past few years now, and I’m often asked how this holistic process works and what it actually is. Understandably, sometimes people can be a little apprehensive about embarking on a Reiki treatment and wonder what they are getting themselves into! Well, here I’m happy to put your mind at rest! It’s very straightforward and simple and is usually a very relaxing and calming process – no special equipment, oils or physical manipulation is required, and it’s completely non-invasive. So just relax and enjoy …

Firstly, what is it?

Reiki is a deep relaxation technique that reduces stress and promotes healing. It re-activates the body’s natural energy system, bringing you back into balance on every level – physically, emotionally, mentally and spiritually – putting your body in the best position to help heal itself.

Reiki is the healing energy, with the capacity to change lives in the most positive way. It is a gentle and effective system of healing which activates the body’s own natural ability to heal itself. It is administered by “laying on hands” and is based on the idea that an unseen “life force energy” flows through us and is what causes us to be alive. If one’s “life force energy” is low, then we are more likely to become ill, experience stress or anxiety – if it is high, we are more capable of being happy and healthy.

Reiki is a simple, natural and safe method of holistic healing and self-improvement that everyone can use. It is effective in helping many conditions, and always creates a beneficial effect. It can also work in conjunction with all other medical or therapeutic techniques to relieve side effects and help promote recovery.

The work Reiki is from the Japanese – combining rei “soul, spirit” and ki “vital energy”. 

Reiki involves the “laying on” or hovering of hands on or above the body in a non-invasive manner.

So how does it work?

The ability to use Reiki is not taught in the usual sense, but is transferred to the student by the Reiki Master during an “attunement”. This transferal of the energy then allows the student to tap into an unlimited supply of “life force energy” to improve one’s health and enhance the quality of life. Once attuned, students are aligned to the Reiki energy and can begin to channel it through their hands.

As students progress through different levels of learning, they will receive several additional attunements from their Reiki Master. Each student will have a different experience when receiving an attunement, usually a positive feeling of total peace and calm.

Here I am treating David, hovering my hands over his crown chakra.

The treatment itself is quite straightforward. You lie on the treatment bed, fully clothed. I will ask you to remove your footwear, but that is all. You can cover yourself with the blanket if you prefer. Now close your eyes and try to relax. I will begin the treatment by laying my hands on you in a non-invasive manner, usually beginning at the head, then working down to the shoulders, hands, legs, ankles and feet.

What will it feel like and how do I know it’s working?

You may feel warmth, or heat, or tingling from my hands. Sometimes a buzzing sensation. Other sensations may include seeing coloured lights or feeling as if you are floating. Sometimes people have an “emotional release” for a little while during the treatment. I have also had clients drop off during a treatment too – it’s so relaxing! Even my most sceptical clients have experienced warmth and heat and other sensations from my hands. After the session you will usually feel very relaxed and calm. People often say they sleep better that night too. It all depends on the person really.

The Reiki tradition was founded by Mikao Usui in the early 20th century and evolved as a result of his research, experience and dedication.

  • Experience peace of mind and inner calm
  • Help to relieve and cope with stress and anxiety
  • Bring a sense of balance, clarity and focus
  • Increase your energy levels
  • Enhance other treatments and medications
  • Develop confidence
  • Quicken the healing process
  • Let go of emotional baggage

A Reiki treatment is a process that anyone can enjoy in the normal course of their life and it can be used alongside other conventional or complementary treatments. The effects of the treatment tend to build up and gain momentum over time, usually around 4 to 6 weekly interval sessions are enough to produce a change, with an additional maintenance top-up every 4 weeks if you would like a long-term effect.

Reiki can help us cope with life by encouraging relaxation and bringing balance to both mind and emotions.

If you’d like to find out more, or discuss the Reiki process with me in more detail, please do get in touch, I’d love to help if I can!