The Importance of Sleep to Lose Weight

A good night’s sleep is an essential part of a healthy lifestyle, helping to rebuild and repair the body from the wear and tear of everyday life.

 

The benefits of getting plenty of sleep range from lower blood pressure, lower cholesterol, less stress and anxiety and increased energy.

It is now becoming widely recognized that a healthy sleeping pattern is also an essential element when trying to lose weight.

 

Sanjay Patel. MD, an assistant professor of medicine at Case Western University states, “ there are over two dozen studies that suggest that people who sleep less tend to weigh more.”

 

A study published in the Archives of Internal Medicine explains how lack of sleep can affect your appetite, making you hungrier and prone to craving foods higher in fat and carbohydrates. Lack of sleep also slows down your metabolism so you will burn fewer calories throughout the day.

 

This was further emphasized in an article by Colette Bouchez WebMD Weight Loss Clinic-Feature, who states:

 

‘Feeling tired makes a person lazy. They are less likely to cook a meal and more likely to order take out or fast food, or go for whatever is in the fridge. It is also less likely that you will take the time to put together a healthy meal if you do cook. For many people, when they are tired, they are more likely to gobble down chocolate, cookies and other junk foods. Blood sugar highs and lows then make you more tired, irritable and cranky then you were prior to eating the sweets’.

 

Two hormones that influence a person’s appetite are altered through lack of sleep. Ghrelin, a hormone responsible for feeling of hunger is increased when a person is tired, therefore increasing the appetite. On the other hand leptin, which tells the brain when it is time to stop eating is reduced further enhancing the probability of overeating as the brain will take longer  to register that the stomach is full.
If you are trying to lose weight this is the last thing that you want!

 

Lack of sleep also lowers the body’s serotonin levels. Serotonin is a neurotransmitter that affects fatigue, appetite, mood .  As sleep disturbance acts as a stress on the body serotonin levels are altered causing the body to crave carbohydrates. This will cause blood sugar levels to spike and then drop very quickly. As the blood drops you will be left feeling even hungrier and you are more likely to reach for the quick fixes and junk food.

 

However don’t panic! Just follow these healthy guidelines to maintain a healthy sleeping pattern:

 

1) Get at least 7-8 hours of sleep a night. (Experts recommend 11pm -3am as the golden hours of sleep).

 

2) Don’t drink caffeine for at least 6 hours before going to bed.

 

3) Don’t dink any fluid for at least 30 min prior to sleeping.

 

4) Give yourself at least 30 min of down time before going to bed. Read a book or have a relaxing bath so that the body has a chance to wind down. This way your mind will not be overactive when you get into bed.

 

5) Finally DO SOME EXERCISE. There is no better remedy for regulating the body’s energy levels and maintaining a balanced chemical state. Exercise will burn calories increase energy levels and ultimately help you sleep better.