Sleep - The Hidden Ingredient for Weight Loss
Sleep plays an important role in your physical health. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. It also increases the risk of obesity. According to the National Health, Lung, and Blood Institute - one study of teenagers showed that with each hour of sleep lost, increased the odds of becoming obese. Sleep deficiency increases the risk of obesity in other age groups as well. Here’s how lack of sleep can affect your weight:
Hormones
Sleep loss can affect the balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you're well-rested.
How your body reacts to insulin (the hormone that controls your blood sugar level) is also affected with sleep. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.
Immunity
Your immune system relies on sleep in order to keep you healthy. Ongoing sleep deficiency can change the way in which your immune system responds. For example, you may have trouble fighting common infections because your body isn’t able to get the time it needs to heal while you’re sleeping. While you’re sick, it’s hard for your body to run efficiently, which makes weight loss harder.
Sleeping tips:
If you’re having trouble getting to sleep or staying asleep – here are some simple things you can try to get more sleep:
Keep a regular sleep/wake schedule. Ie: going to bed and waking up around the same time everyday
Don’t consume caffeine 4-6 hours before bed and minimize daytime use
Don’t smoke
Avoid alcohol and heavy meals before sleep
Get regular exercise
Turn off blue light screens (phones, tablets, computers, TV’s) 30-60 minutes before bed
Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep
Clear your mind before bed. Stress is a big cause for tossing and turning. Meditate or journal before bed so you’re not thinking about your day or things you need to do the next day. A clear mind is easier to put to rest than a busy mind full of thoughts and worry.
Make sure you are eating enough. Sometimes if you are under eating, your body will want to wake you up in order to get the nutrients you need. If you find yourself waking up for no reason, try grabbing a healthy snack and you should be able to go back to sleep no problem!
