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Issue #8 | Sent February 7, 2022
Written by the Nutrition Team at WashU Dining
Welcome back! Cold, wintry weather may have kept you inside this weekend, cozied up with a book or your favorite Netflix series, catching up on sleep, or enjoying the company of some friends. Try to take this time to appreciate the stillness on campus and the simple joys that bring you peace. It's great timing that in this letter, we are focusing on the importance of rest and self-care.
Missed last week's letter on Body Positivity & Body Acceptance? Click here!
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Adequate sleep is one of the best forms of rest, enhancing memory and brain function, repairing muscles, boosting our immune systems, and improving our recognition of hunger and satiety cues. It may not be a surprise that nutrition and sleep are highly intertwined.
Inadequate sleep can contribute to hormonal imbalances, impacting not only our energy but also our appetite. This can further disrupt our meal patterns, inhibiting our ability to recognize and respond to our hunger and fullness cues, as well as interrupt our intake of consistent, balanced meals.
Aim to create a consistent sleep schedule for yourself consisting of 7-9 hours of sleep per night. Going to bed and waking at roughly the same time each day will help your body facilitate a positive sleep routine. Learn more about getting more restful sleep here.
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Nutrition also plays a role in the quality of our sleep. Diets lacking food groups or specific nutrients may increase drowsiness, fatigue, and interruptions to sleep. Insufficient calorie intake may also decrease the quality of our sleep.
As with a sleep routine, aim to create a regular meal pattern for yourself each day- aiming to eat within 1-2 hours of waking to "break the fast" of sleeping followed by other meals and snacks approximately every 3 hours throughout the day. With each meal and snack, consider including a balance of nutrients to provide lasting energy and satisfaction from carbohydrates, protein, fiber, and fat.
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Another way to actively rest is to practice daily self care. There are different types of self-care, including but not limited to emotional, spiritual, physical, or mental types. The main goal of self care is to build and maintain a healthy & loving relationship with yourself and varies from person to person.
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