Shaping Up: Why a bad night's sleep can affect your choices the next day

You are not alone. Most of us have experienced it at some point.

When we are tired, even simple things can feel like hard work. Getting out for a walk seems less appealing, preparing a healthy meal feels like too much effort and the sofa suddenly becomes our best friend.

But there is a reason for this.

Sleep plays an important part in how our bodies and minds work. When we do not get enough, it can affect our mood, concentration, energy levels and appetite. We may find ourselves looking for quick sources of energy, such as chocolate, biscuits or sugary drinks, to help us get through the day.

We can also find it harder to make decisions. Instead of preparing a proper lunch, we might grab whatever is easiest. Instead of going to the gym after work, we might decide to give it a miss.

There is nothing wrong with having a rest when you need one. The problem comes when poor sleep becomes a regular habit and starts affecting our everyday choices.

So, what can we do about it?

One of the best places to start is by building a simple bedtime routine.

Try going to bed and getting up at roughly the same time each day. A regular routine can help your body settle into a better sleep pattern.

As the evenings get darker and colder, it can be tempting to spend hours scrolling on your phone or watching television before bed. Try putting your phone away for the last 30 minutes and doing something relaxing instead. You could read a book, have a warm shower or listen to some quiet music.

It is also worth thinking about caffeine. That afternoon coffee might feel like exactly what you need, but caffeine can affect your sleep for several hours. If you struggle to fall asleep, try avoiding it later in the day.

Getting some daylight and moving your body during the day can also help support a healthy sleep routine.

Most adults need around seven to nine hours of sleep each night, although individual needs vary. If you regularly struggle with sleep or feel exhausted during the day, it is worth speaking to your GP.

Finally, do not beat yourself up after a poor night's sleep. You do not need to abandon your healthy habits or force yourself through a punishing workout.

Try to eat balanced meals, drink plenty of water and get some gentle movement where you can. Then focus on getting back into your normal routine that evening.

We often focus on diet and exercise when trying to improve our health, but sleep deserves just as much attention.

Sometimes, the best thing you can do for your health is give your body the rest it needs.

WORKOUT

Ten-minute workout: Wake up and move

After a poor night's sleep, you might not feel like doing a full workout. That is fine. Gentle movement can be a good way to get going without putting too much pressure on yourself.

Set a timer for 10 minutes. Alternate between the two exercises below, starting each minute with the listed movement. Rest for the remainder of the minute before moving on. Complete five rounds of each exercise.

The workout

Odd numbered minutes: 15 Squats

Even numbered minutes: 15 Press Ups

I always advise a light warm up before you start and a good stretch afterwards. Work at a comfortable pace, especially if you are feeling tired, and stop if you feel dizzy or unwell.

RECIPE

Creamy Garlic and Mushroom Chicken

A tasty, comforting meal that is simple to make and perfect for a chilly autumn evening. Serve it with rice, potatoes or your favourite vegetables.

Serves 4

Ingredients

4 chicken breasts 250g mushrooms, sliced 1 onion, finely chopped 3 garlic cloves, crushed 1 tbsp olive oil 200ml chicken stock 150ml single cream 1 tsp dried thyme 1 tsp Dijon mustard Salt and black pepper Fresh parsley, optional

Method

Heat the olive oil in a large frying pan over a medium heat.

Season the chicken and cook for around 5 to 7 minutes on each side, depending on thickness, until golden. Remove and set aside.

Add the onion and mushrooms to the pan and cook for 5 minutes until softened.

Stir in the garlic and thyme and cook for another minute.

Pour in the chicken stock and stir in the mustard. Simmer for 3 minutes.

Add the cream and return the chicken to the pan. Simmer gently for 5 to 8 minutes, until the chicken is cooked through and the sauce has thickened slightly.

Season to taste and sprinkle with parsley before serving.