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Dal Dhaliwal Guest Blog - Sleep For Health And Weight Loss

Dal Dahliwal Personal Training
The Training Room
’s very own Ambassador, Dal Dhaliwal has written a guest blog for us and we are excited to share it with you.

Dal Dhaliwal is a successful entrepreneur, TV and radio presenter and popular columnist! With industry experience in the wellness sector stretching over 18 years, Dal’s personal accolades include;

  • Launching her successful training studio in 2011, helping women globally achieve their dream body – and in the process becoming the best possible version of themselves.
  • Becoming the Ambassador for the Asian Sports Foundation.
  • Finalist for Business >Women 2015 at The British Indian Awards.


Research shows that sleep is very important for weight loss. Most people understand that you have to eat less and move more for weight loss – but not much is mentioned about the importance of sleep for both weight loss and for good health in general.

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind and more. If you are struggling to lose weight have a look at your sleeping habits. Lack of sleep can lead to cravings and can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating and an increase in appetite and binge eating.

Girl in bed under duvet

Sleep deprivation can leave you feeling low of energy and in turn you may reach out for a bar of chocolate, a bag of crisps, or other comfort foods. It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health. Also if you are not getting good quality sleep your metabolism will not function properly.

A good night’s sleep helps to lift your mood and makes you feel better. Studies show that severe and reoccurring sleep deprivation can impair learning, leave you feeling irritated, cause anxiety and can contribute to depression – it can affect your emotional wellbeing.

Research has shown that sleep may possibly help you live longer and also affects quality of life - if you sleep better, you can certainly live better. It can help improve performance, improve your memory and attention span. Sleep can help to reduce stress and this can have many health benefits, such as better control of blood pressure.



Try to keep a set sleep schedule and stick with it. Go to bed at the same time every night and get up at the same time every morning. A regular sleep routine keeps your biological clock steady so you rest better.

One hour before sleep give yourself time to wind down from your active day and routine. This might include taking a warm bath or shower, relax in bed, reading with a small, low-wattage book light. You can also try practicing deep breathing or try meditation or soothing music. Try to avoid TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

Pay attention to what you eat and drink. Don’t overeat before bedtime – this can affect your sleep. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Avoid alcohol, caffeine and nicotine. The stimulating effects of nicotine and caffeine take hours to wear off and can affect the quality sleep. Also avoid alcohol – it might make you feel sleepy at first but can disrupt sleep later in the night.

Try to create a comfortable sleeping environment. e.g. cool, dark and quiet. Your mattress and pillow can contribute to better sleep so check these and your pillow position.

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, wellbeing and more.

Do you want to inspire people to live healthier, fitter lives? Why not check out The Training Room's PT courses!

Global Administrator | 01/06/2016 17:27:22

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